Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
1min cardio
5 Clean & Jerk
5 Front squat
10 Alt plank toe touches
10 Superman
10 Banded shoulder press
Metcon (Weight)
EMOM 30
1) 5-10 pushups + 5-10 vups
2) 10 box jumps over
3) 1 Clean & Jerk + 1 Hang Clean & Jerk
Start the complex around 50% and increase to end with a heavy finish. Remember this types of workouts get much more difficult in the final 3-4 rounds
