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)
