Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 Sets

5m broad jumps

5m duck walk

5 SA KB swings per arm

5 Clapping pushups

20s ring rows

Rogue Challenge Row & Press (Time)

Row 2000m

then

Max Reps Bench Press @ Body weight/ .75 for women

Each rep deduct 10s of your row

Pine cones (AMRAP – Rounds and Reps)

Buy in 600m run

21-15-9

G2OH (75/55)(95/65)

Dips

OH squats

* Run 200m after completed each exercises

21

200

21

200

21

200

15…

Buy out 600m run