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:)**

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