Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 9
12 Russian Swings
6 Jumping lunges per side
12 Hip circle in elastic
6 Hang Squat Cleans
Metcon (3 Rounds for time)
00:00-7:00
40 Burpee Bar Touches RX+ 50 reps
7:00-18:00
*Breakup as needed*
30 Shoulder to Overhead(95/65) (115/75)
50 Hang Power Cleans(95/65)(115/75)
150 Double Unders/400 Skips
18:00-28:00
50 Deadlifts(95/65)(115/75)
30 Box Jumps(24/20)
30 Front Squats (95/65)(115/75)
10 Box Jumps
