Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
4 Rounds:
30s Plank or Hollow Hold
5 Hang Muscle Cleans+ 3 Hang Power Cleans
10 Frog Pumps
50-75 skips
Warm-up (No Measure)
4 Rounds:
30s Plank or Hollow Hold
5 Hang Muscle Cleans+ 3 Hang Power Cleans
10 Frog Pumps
50-75 skips
Metcon (Time)
AMRAP 9
30 Double Unders/90 Skips
10 Pushups
10m Double DB Walking Lunge(35/25)
…30s rest…then
3 Rounds:
8 Double DB Ground to Overhead*only 1 head of each DB has to touch the ground*
8 Double DB Stepovers(24/20″)
*Hold the DBs anywhere you’d like
**Two Scores, if you can remember them both:)**
