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

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