09/16/2022

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

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