Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 7

8 Hip Circle Steps forward + backwards + side/side

10 D DB Deadlifts

8 Hang Power Cleans

6 Push Presses *Hold for TWO seconds overhead

Metcon (Weight)

E2MOM 8

5 Power Jerks *Move your feet for each rep, and then reset while the bar is overhead

*No touch&go*

*Practice safely dropping the bar back down to your rack position with the lighter loads, with your elbows

8 Single Arm DB Rows per arm 2111

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

12 Alt. DB Snatches(45/25)

12 Alt. DB Stepups(24/20″) *Hold the DB anywhere youd like*

…rest 2min before the next part…

AMRAP 8

4 Double DB Thrusters(45/25)

8 Toes to Bar/12 K2C

15 Double Unders/45 Skips

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