09/01/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 7

5 Double DB Hang Squat Cleans *Stand tall at the top for 1s*

10 Pushups on DB or Ground

75-100 Skips

Metcon (No Measure)

Every 3:00 for 12min

Loaded Wall – Sit X1min

12 Double DB/Barbell Prone Rows or 12 Ring Rows or 6 Strict Chinups 21X1

10 Banded face pulls

Metcon (Time)

AMRAP 5

8 Wallballs(20/14)

6 Box Jumps(20″)

…rest 2min…

4 Rounds For Time:

10 T2B/14 K2C

10m Medball Walking Lunge

30 DU/90 Skips

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