CrossFit – Mon, Oct 31

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

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