Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 9

40m DDB OH carry

10 jump squats

8 Superman Back ext

200m run 250m row

Strength (Weight)

AMRAP 12

8 Front Squats

30s Weighted side plank per side

Log Post (AMRAP – Rounds and Reps)

AMRAP 12

2 rounds

12 Deadlifts (155/105)

8 Box jumps or 12 Stepups (24/20)

12 HSPU/ pike pushups

*400m run/500m row every time following the completion of 2 rounds