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

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