Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 9
0-1 40s Farmer’s carry
1-2 40s of Getups or Burpees
2-3 5 Superman Back Ext. 2011 + 8 Spread 1010
*5 Back ext. reps should take around 20s*
Metcon (AMRAP – Reps)
AMRAP 8
Max box jumps
*You may take 2 step or jump down
1 RM DB Snatch per arm
Metcon (Time)
21-15-9
KB Swings(24/16)
200m Run or 250m Row/Ski
Pullups
…then
2 Rounds:
10 Power Cleans(145/100)
5 Hang Squat Cleans(same)
30 Air Squats
…finally…
1200m or 1500m Row/Ski
