Kanehsatake CrossFit – CrossFit
warmup (No Measure)
2 rounds
1min cardio
10 lateral hip circles per side
10 squat hip stretch per side
5 muscle snatch
5 drop snatch
20s hang
Conditionning (AMRAP – Reps)
EMOM 10
10 BB Step up (95/65) to (20/18”) move to BB in front rack and hold the remainder of the minute once you’ve done your stepups
Metcon (Time)
On a 13 min clock
50 WB shot (20/14)
40 vups
30 box jumps over (24/20)
20 Power snatch (95/65)
10 muscle up (30 pull-ups or 30 dips)
