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

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