Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


400m Run or 500m Row

15 KB Swings

9 Pullups or 12 Ring Rows

Metcon (Weight)


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*