Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
1min cardio
10 Band shoulder press
10 spread
5 muscle snatch
5 drop snatch
20 shoulder taps
Weightlifting (Weight)
5 superset rounds on a 3 min clock
10 floor press
6 pause clean (1s in 3 BK & 3 AK)
Metcon (AMRAP – Reps)
EMOM 14
1) 50s stepup (20/18”)(45/35)
2) 50s flutter kicks
*score total reps for the stepups
