Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of skipping
…30s rest before the amrap
AMRAP 6
10 Sumo Deadlifts *you can slowly increase the load or keep one for the entirey of the warmup*
10 Side Plank Hip Thrusts per side
10 Situps
Metcon (Weight)
AMRAP 12
1RM Power Jerk *Must move you feet for this movement*
*If you accidentally press out the bar…make sure to redo the rep before going heavier. Catching it locked out is one of the few things that really differentiates a power jerk from a push press*
*Take your time warming up*
Metcon (Time)
20-15-10-5
Deadlifts(145/95)(155/105)
Hand Release Pushups RX=Plank position during the exercise *Toes remain on the ground and the Hips do not sag below the upper body*
Squat Jumps
…then
1000m or 1200m Row
-16min Cap or you’re more than welcome to use extra time to finish:D
