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
