CrossFit – Fri, Sep 30

Kanehsatake CrossFit – CrossFit

WARMUP (No Measure)

AMRAP 8

15 cal row/10 cal bike

12 Alt Dead bugs

8 SA DB OH Squat per side

Strength (Weight)

EMOM 4

0-1:10 sots press

1-2: 30 Alt Skater jumps

EMOM 6

1 Snatch Deadlift

1 Power Snatch

1 Squat Snatch

Truth and Reconciliation WOD (Time)

3-6-15-20-21-20-9-4

Deadlift (215/155)

Box jumps (24/20)

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10