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