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
