Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
Every 2:30 for 7:30
200m run/250m row
15 Russian swings
6 KB Deadbugs per side
Samurai Jack (Time)
5 Rounds
30m Side Shuffle
8 Deadlift (135/95)(155/105)
then
3 Rounds
3 Hang Power Cleans
15 Burpees over bar
TC12
Accessory Day (No Measure)
EMOM 12
0-1: 6 Goblet Split Squats per leg 2212
1-2: 10-15 Saddle Hip thrusts
2-3: 30s elastic row in wallsit position
