CrossFit – Mon, Oct 2

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

1 min cardio

10 lateral hip circle

5 Jefferson curl

5 inch worm

10 superman

Strength (Weight)

Every 2:30 for 3

2 No touch deadlift

*2s pause at knees

Metcon (Time)

For time

1000m row

then

3 rounds

9 burpees over bar

12 Shoulder over head (95/65)

15 wall ball (20/14)