Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 8
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)
AMRAP 10
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)
