CrossFit – Mon, Mar 13

Kanehsatake CrossFit – CrossFit

Kanehsatake Baseline (Time)

60 cal row

50 air squat

40 butterfly sit-up

30 push ups

20 pull-ups

10 burpees

It’s always fun with a friend (AMRAP – Rounds and Reps)

With a friend

3354 m row

Then 33 rounds

1 Squat Clean (155/105)(185/135)

1 Push Jerk (Same)

3 Back Squats

Then

6 rounds

2 DDB Squat Clean (60/40)(70/50)

1 Alt DB Snatch (same)

8 DDB Front Rack Squat

*Partners switch as needed on the row

** Partners switch after each full round

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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