Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 sets
40s wallsit
10 SL hip thrust per side
Then
EMOM 9
0-1: 30s Getups
1-2: 30 Alt Hang DB Power Snatches
2-3: 8 Ring Rows + 8-10 Spread
Strength (Weight)
AMRAP 10
3 RM Push Press
Lone Survivor (Time)
Breakup as needed
1000m run or 1200m row or 1.6 miles on bike
100 Air Squats
100 DU/ 300 Skips
50 Butterfly sit-ups
