Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
500m row
then
10min Amrap
30s Hollow Hold
45s wall sit
10 around the world w/ KB
12 OH squat (pvc, empty bar, 5-10lbs/side)
10 Beat swing
3 Strict T2B / 3 dragon flags
Teams of 2 for time (Time)
60-40-20
Overhead Squats (85/55)(95/65= RX)
Toes 2 Bar
Into
100 Cal assault bike
Functional (Time)
Parter Wod for time
60-40-20
Goblet squat
T2B / Vups
ring row
then 60 Cal row
