Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


5 Pullups or 7 Ring Rows

10 Pushups

200m Run or 300m Row/Bike

15 Squats or Situps

Back squat

You will have 5-6min to prepare*

E3MOM 12

5 Back Squats 3331 *increase as many times as you’d like*

12 Glute Bridges

Metcon (AMRAP – Rounds and Reps)


200m Side shuffle or 500m Row

8 Double DB Hang Power Cleans(35/25)

8 Push Presses RX=Must hold Overhead for a moment…NO FLASH LOCKOUTS FOR RX:)

8 Burpee Box Overs(30/24)

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