Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Amrap 10
100m run
6 Push-up to downward dog
20s handstand/ pike hold
20 Kb Sumo DL high-pull
15 Goblet squat
12 Kb strict press
Tc 6. Power clean + HSPU/ pike warm up
empty bar DL x 10 *add weight every round*
empy bar power pull x 8
Empty bar clean x 6
3-6 Hs / Pike PU
Partner Amrap 20 (AMRAP – Rounds and Reps)
60 DU /120 singles
20 HSPU / Pike PU
20 Power cleans (135/95)
20/16 Calories
*Split reps evenly
