Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


0-1 30s of any type of burpee

*1s HOLD at the top of each push press

1-2 30s of Touch&Go Push Press or Hang Power Cleans

Round 1- PVC Pipe

Round 2- Empty Barbell

Round 3- Add some Load

*or use a pair of KB/DBs

Round 4- Add more or keep what you added:)

1 RM Push Press

PRACTISE at the lighter loads, dropping the bar back down to your front rack with proper technique. Theres a higher chance or injury, if you slowly lower a bar that you just pushed or jerked overhead*


1RM Push Press

Metcon (Time)

6 Rounds for Time:

6 Burpee Bar Touches

10 Alt. Hang DB Snatches(45/25)

30s DB Wall – Sit *DB lies across legs*