Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 10

400m run /500m row

12 Hip circle per side

24 Russian Swings

12 DU/36 skips

Strength (Weight)

AMRAP 12

Back Squat 3RM

*This isn’t a super long time cap to get in a max load. That means less rest and more volume. At the lighter loads. Save some time to rest for 1-2 attempts, in the last 3-5 minutes

Fast & The Furious 24 (Time)

3 Rounds

200m run/ 300m row

6 Pullups

12 Wallballs (20/14)

24 DU/ 75 Skips

TC9