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
