Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
1 min cardio
5 inch worm
5 KB windmill per side
10 banded goodmornings
10 Patern squats
Strength (Weight)
Every 2:00 for 5 sets
8 pause no touch deadlift
* hold 2sec at the knee
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
40 DU/100 skips
30 Russian swings (32/24)
20m OH KB walking lunges (same)
10 KB Getups Deadlift (same)
