CrossFit – Sat, Jan 7

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

Emom 12

Min 1: 200m row

Min 2: bent over row x 10 (both grips)

Min 3: 5 inchworm + 5 cobra to downward dog

Min 4: 20 deadlifts + 10 hip thrust

Partner Wod (AMRAP – Rounds and Reps)

AMRAP 22

100 Kb swings (24/16) (24/32)

80 air squats

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

40 Burpee bar touch

20 deadlifts (185/125) (215/155)

stretch / cooldown

Functional (AMRAP – Rounds and Reps)

Warm up

3 sets

250m row

12 ring row

20m zombie walk

12 plate G2OH (15/25)

Partner AMRAP (You go, I go)

Amrap 22

100 singles

80 Russian Kb swings

60 Air squats

40 Db alternating SA clean

20 Burpees

cool down / stretch

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