Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 sets
500m row
10 hip circles
10m burpees broad jumps
15 frog pumps
Strength (Weight)
EMOM 12
0-1:back squat x2 Go heavy !
1-2: body saw x30s
2-3: rest
Dominant Hand (AMRAP – Rounds and Reps)
AMRAP 5
3 Strict pillups
15 Alt DB power snatches (50/35) Rx+ (65/45)
rest 2 min Rx+1min
3 Rounds
15 Wallballs
40m DB OH walk (breakup as needed)
TC7
