Kanehsatake CrossFit – CrossFit
warmup (No Measure)
2 rounds
1min cardio
5 SL RDL per side
10 SL Hip thrust per side
20s plank
10 Banded Shoulder press
5 Half wall walk
weightlifting (Weight)
7 rounds every 2 min
2 pause (BK)Clean
1 Pause Push Press
1 pause jerk
Work your technique for 3 rounds and finish with a heavy set
Metcon (AMRAP – Rounds and Reps)
Death by
2 air squat + 1 T2B/K2C
Each round add 2 air squat + 1 T2B
Ideally you would make it through minute 10 with 20+10
Rx+ 3+3
