Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 6
15 KB Russian Swings
6 SA KB Push Presses per arm
*Hold for a moment at the top of each rep*
10 Penguins per side
Metcon (Weight)
EMOM 12
0-1 6 Bench Press
TEMPO=32X1
1-2 50s Wall – Sit or 8 Tempo Ring Rows 20X4
2-3 12-15 Double DB Hammer Curls
Metcon (AMRAP – Reps)
*Breakup as needed*
For Time:
30 Toes to Bar/50 Knees to Chest
50 Wallballs(20/14)
60 Burpees RX+ 75 Burpees
1000m Run or 1200m Row/Ski
RX+= Not breaking up
