Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 8

15 Calorie Row/10 Calorie Bike

12 Alt. Dead Bugs 2020

8 Overhead or Front Squats 3121

Metcon (Weight)

EMOM 6

2 Clean grip Deadlift

2 Hang Cleans(can be Squat or power)

2 Shoulder to Overhead

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

12 Wallballs or BB/Double DB Thrusters (95/65)(40/25)

8 Box Jumps or 12 Alt. Stepups(24/20″)

12 Burpees