Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 6
0-1 40s of Farmer’s Carry
1-2 8-10 Fat Ball Tosses per side
2-3 40s of Single Skips
Metcon (No Measure)
AMRAP 12
10 Seated Double DB Z Press
Tempo=20X1 or Inclinde Barbell/Double DB Bench Press *semi – supinated grip if using DBs*
8 SA DB Rows per side Tempo=2111
20 Lying Tate Presses
Metcon (Time)
5 Rounds for Time:
12 KB Russian Swings(24/16)(32/24)
20 Double Unders/60 Skips
8 Clap Pushups or Power Pushups
