Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
1min run
5 Kang Squats
5 KB Windmill per side
10 PlankToe touch
10 Superman Back ext
Strength (2 Rounds for weight)
Every 90 for 8 sets
1) 5 Pause Back Squats (2s hold at bottom)
2) 10 DDB Stiffleg Deadlift
Fruit Salad (Time)
15-12-9
Deadlift (135/95)(155/105)
Burpees over bar
DU x2/ skips x4(60-48-36)
Then
9-6-3
Hang (BK) Squat Clean
Pushups x2 (18-12-6)
