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
