Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


8 Hip Circle Steps per side

12 Wallballs(20/14)

8 Box Jumps or 12 Alt. Stepups

Metcon (Weight)


5 Front Squats or Standing Strict Presses

40s Plank or 25s Side Plank per side

*build from last week*

Metcon (Time)

For Time: **RX includes sticking to either the run, row or for the entirety of the workout**

50 Double Unders/150 Skips

400m Run or 500m Row

40 DU/150 Skips

400m Run or 500m Row

30 Deadlifts(225/145)(255/165)

30 DU/90 Skips

400m Run or 500m

20 DU/60 Skips

200m Run or 300m Row