09/21/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2min of Skipping or other cardio

…30s rest…then

2 sets:*focus on great form and technique!

12 Double DB or Barbell Thrusters

20 Situps

30 Plank Touches

Metcon (No Measure)

AMRAP 10

40m Sandbag/Fatball/OH KB/DB carry

12-20 V Ups (weighted)

30s Standing or kneeling Banded Paloffs Hold per side OR 10 fatball tosses per side

Metcon (Time)

20-15-10-5

KB Swings(24/16)

200m Run or 250m Row

Situps

…then

3 Rounds:

6 Power Cleans(145/85)

3 Hang Power Cleans(same)

6 Front Squats

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