CrossFit – Sat, Aug 5

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

Emom 9

0-1 Farmer Carry 40sec

1-2 Get ups 40 sec

2-3 10 Superman+ 8 Spread aparts

Metcon (AMRAP – Reps)

Amrap 8

Max Burpee Box Jump

1RM DB Snatch

Metcon (Distance)

Team of 2

**Synchro**

10 Power Cleans 135/95 115/85 95/65

10 Push Press

10 BB Lunge

Run 400m together holding red elastic

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10