Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 7

8 Teacups per side

40m Farmer’s Carry

8 Burpees or 10 Getups

10 Side Plank Hip Thrust per side

Metcon (Weight)

4 sets:

2 Speed Deadlifts@65-75%% of your 1RM…

12 Barbell Rows or Ring Rows

Rest or 40s Wall – Sit

*Rest as needed…this is for quality*

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

8 Burpees or 12 Getups

12 Deadlifts(135/95)(185/145)

12 Wallballs(20/14)