Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 6
7 Squat Jumps 20X0
11 DB Renegade Rows or KB Gorilla Rows
7 Situps
11 Sumo Stance Muscle Cleans
Metcon (Weight)
EMOM 8
0-1: 3-6 BTN Jerk (Split or 2 feet)
1-2: 8 DDB Floor Press+ 6 HRPU
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
6 HSPU/ Pike feet on box
8 Alt. DB Power Snatches(60/45) *Both heads of the DB touch the ground
8 Toes to Bar/10 V Ups/12 K2C
12 Box Jumps(24/20″) or 40 DU/120 Skips
