Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
EMOM 6
1) 10 stepups + 10 jump squats
2) 5 clean pulls + 5 front squats+ 5 thrusters
Weightlifting (Weight)
EMOM 12
1) 2 power cleans
2) 2 x(1 squat Clean + 1 jerk)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
4 Clean & jerks (135/95)
8 front squats
12 Box jumps
16 Vups
Functional (AMRAP – Rounds and Reps)
Warmups
EMOM 6
1) 10 step ups + 10 dips
2) 10 DB thrusters + 7 burpees over DB
EMOM 12
1) 12 KB swings (24/16)
2) 15 KB jump squats
3) 20 Curtsey lunges total
metcon
AMRAP 14
4 DB clean & jerk
8 DB front squats
12 Step ups (total)
16 vups
