Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2rounds
60s row/bike
10 jump squats
5 reverse lunges per side
20 shoulder taps
10 SA spread per arm
Weightlifting (Weight)
EMOM 12
1) 1 Clean pull + 1 Clean & jerk
2) rest
3) 1 Clean pull + 1 squat Clean & jerk
4) rest
Metcon (AMRAP – Rounds)
Every 5 for 15 min
250m row
20 DDB Front rack step up (45/25)
15 box jumps
10 devils press
5 goblet squats
