Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
3 sets
250m row
10 hip circles per side
10 Alt step ups
20 shoulder taps
Strength (Weight)
E3MOM 12
Back squat x10 (heavier than last week)
10m weighted side bear crawl
The Great Messi (Time)
Buy in= 600m row / 2.2m on bike
4 Rounds
6 Hang Power Cleans (115/75) Rx+ (135/95)
8 Box Jumps or stepovers (24/20)
Cash out: 300m row / 1.1m
