09/14/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 6

6 Box Overs(24/20)

8 WB Russian Twists per side

30 Toe Touches

12 leg raises

Metcon (Weight)

Make sure to put in a good amount of practise with lots of volume before the actual emom begins*

EMOM 8

0-1 6-8 Touch & Go Power Jerks

*Stick to a load(s) that allows you to further improve your technique*

1-2 20s Banded Paloffs Hold or Star/Side Plank

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

800m Run or 1000m Row

8 BB Hang Squat Cleans(135/85)

12 Pull-ups

4 BB Hang Squat Cleans

6 Pullups

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