Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of Skipping or other cardio
…30s rest…then
2 sets:*focus on great form and technique!
12 Double DB Thrusters
20 Situps
30 Plank Touches
Metcon (No Measure)
AMRAP 10
40m Death March
12-20 Vups
30 Half Kneeling Pallof Hold per side
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
200m Run or 300m Row
40m Plate Pinch Walk(25/15)(35/25)
*please place down the plates before taking a break*
10 Strict Chinups
*Must use assistance that will allow you to go unbroken for atleast the first 2 Rounds*
400m Run or 500m Row
20 Alt.OH Plate Stepups(20″)
