CrossFit – Sat, Aug 26

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

3 sets

20m zombie walk

10 WB squat clean

12 KB swing

10 m long jump

10 around the would w/ pvc pipe

Hard to the Core

EMOM 9

Min 1- 40M suitcase carry

Min 2- 40 M waiter walk+ 5 plate press

Min 3- 15 roll outs

Goodbye August (AMRAP – Rounds and Reps)

AMRAP 15

50 DU / 100 singles

20 Db snatch (50/35)(40/25)

15/ 12 calories Bike/ row/ ski

15 wall ball (24/20)(20/14)

Functional fit sat (AMRAP – Rounds and Reps)

Warm up

3 sets

20m zombie walk

10 WB squat clean

12 KB swing

10 m long jump

10 around the would w/ pvc pipe

Emom 12

Min 1: wall ball sit up 10-12

Min 2: Wb leg tuck x 15-20

Min 3: right side plank rotation x 30s

Min 4: left side plank rotation x 30s

AMRAP 15

80 singles

20 Db snatch

15/ 12 calories Bike/ row/ ski

15 wall ball

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