09/10/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

5sets of 1min on/30s off

*choose 1 or multiple movements that youll perform. Only 1 movement per round*

Metcon (No Measure)

EMOM 9

0-1 Nose – to – Wall Facing Handstand Hold X40-50s

1-2 20-30s weighted Hollow Rock/Hold (35/25)

2-3 12 bent over barbell rows or 6 Strict Chest to Bar Chinups or 12 ring rows 21X0

Metcon (Distance)

5 Rounds:

10 Wallballs (20/14)

5 Toes to Bar/8 K2C

10 Box Jumps(24/20)

5 Strict HSPU(25/15)/8 Pike Pushups

…with remaining time…

Max Distance Run/Row/Bike

TC14

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