Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

3 sets:

8 Wallballs

12 Situps

16 Pike or Plank Touches

20m Walking Lunge or Bear Crawl

Metcon (No Measure)


10-20s Hollow Hold

20 Lemon Squeeze

…rest 30s…then


20m Suitcase Carry per Arm

*At heavier loads, always deadlift the weight up, and then properly place it down before switching arms*

20s Star/Side Plank or Banded Paloffs Hold per side

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

6 Hang Power Cleans(135/90)(145/100)

*You have to FULLY stand up before starting the clean. Do not count the rep if you start from the ground:)*

8 Bar – Facing Burpees

6 Hang Power Cleans

8 Bar – Facing Burpees

600m Run or 800m Row

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