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
