Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Every 30s for 2min
8 KB Swings
3 Seated Box Jumps
…then
EMOM 4
5 Strict Pullups [3111]
7 Pushups
9 Air Squats
Metcon (Weight)
*This will not be every week… but we will try it out, and possibly bring it back in a couple of months:)
AMRAP 12
You only have 1 attempt at a 20RM
*Take some time warming up to a CONSERVATIVE LOAD. And then do your best!
*Focus on a consistent tempo…like 20X1. Then if you get a little tired later on in the set, you can take more rest at the top
Metcon (Distance)
Youre working on your distance, only after completing the burpees each round*
EMOM 12
Burpees RX=4 RX+=5 Fire breather=6
*Must accumulate an 1000m Row/Ski to finish the workout
