Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 7
250m row
10 Pushups
10m walking lunges
10 Single leg hip thrust per side
Strength (Weight)
Every 3 for 12min
Back Squat 5-6 reps @ 75-80% of last week’s 5RM
30s Weighted plank
Beat the Jets (Time)
Buy in: 600m run or 750m row or 1.3 miles bike
3 Rounds
4 Hang Power cleans (75/55) Rx+(85/60)
6 Thrusters
8 Box Jumps (24/20) or 10 Stepups Rx+(30/24)
Cashout : 400m run or 500m row or 0.9 miles
TC14
