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
