09/08/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 9

0-1 40s Farmer’s or Overhead

1-2 40s of Getups or Burpees

2-3 5 Superman Back Ext. 2011 + SA 8 Band Pull aparts 1010 per side

Metcon (Weight)

AMRAP 10

Choose 1 movement…or 2 🙂

Max Plank

1RM DB Snatch per arm

Max Double Unders in 2min

Metcon (AMRAP – Reps)

20-15-10-5

KB Swings(24/16)

200m Run or 250m Row/Ski

Pushups

…then

2 Rounds:

6 Power Cleans(135/85)(155/105)

3 Hang Squat Cleans(same)

25 Squat Jumps *RX+=W/ KB

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