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
