Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 8
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*
AMRAP 10
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*
