Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 10
400m Run or 500m Row
15 KB Swings
9 Pullups or 12 Ring Rows
Metcon (Weight)
AMRAP 12
8 Front Squats
Plank X40s-1min(loading is optional)
*Rest as needed. Also you may increase as the sets progress*
Metcon (AMRAP – Rounds)
EMOM 12 *EMOM 15 is Rx+ *
0-1 3 Cleans *you may focus more on technique and speed at lighter loads, or increase a bit more as you progress through the emom*
1-2 200m Run or 300m Row
*scale back distance as needed*
2-3 30s of Max Pushups/Situps/Air Squats *choose one to accumulate as your score*
