09/09/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2min of skipping

…30s rest before the amrap

AMRAP 6

10 Sumo Deadlifts *you can slowly increase the load or keep one for the entirey of the warmup*

10 Side Hip Thrusts per side

10 Butterfly Situps

Metcon (Weight)

AMRAP 12

3RM BTN Split Jerk

*From the rig

*Take your time warming up*

Metcon (Time)

For Time:

30-20-10

KB Sumo Deadlift High Pull(24/16)

*Standup tall first…do not push press into your first rep*

Double DB Strict Press(35/25)

RX=10X1 *must follow the tempo and pause for 1s at the top of every rep*

DDB Alt. Reverse Lunges

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