Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 8
Row 200m/Run
10 Hip Circle Steps per leg
15 Frog Pumps
12 Alt. Hang DB Power Snatches or 15 KB Russian Swings
Metcon (Weight)
E2MOM 8
8 Front Squats or Standing Strict Presses
*Pause your strict presses overhead, as well as having a controlled touch to the front rack position*
30s Hollow or Plank Hold(loaded?)
*increase as much or as little as you’d like*
Metcon (Time)
2 Rounds for Time:
40 Double Unders/120 skips RX+50
200m Run or 300m Row
20 DU/60 Skips RX+25
20 Pushups RX+Déficit (25/15)
400m Run or 500m Row
