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
