Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
EMOM 6
1) 30s row+ 5 rower pike up
2) 5 BTN Snatch Press + 5 OH Squats
3) 5 Ring rows + 5 superman to star
Bun & Guns (No Measure)
AMRAP 12
15 Hammer curls
12 Pull throughs
15 Close grip DDB press
12 DDB FR reverse lunges (6/legs)
It’s hard to make lemonade with onions (AMRAP – Rounds and Reps)
AMRAP 11
11 Thrusters (75/55)
9 Burpees
7 Power Snatch (75/55)
23.4 warm up
23.4 warm up
30s downward dog
1 min row/bike/ski
15 Romanian deadlift (empty bar)
1 min row/bike/ski
12 Behind the neck strict snatch press
1 min row/bike/ski
9 hang muscle snatch
Then
20 DU / 50 singles
3-5 snatch w/weight
2-3 wall walks
