CrossFit – Sat, Nov 26

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

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CrossFit – Wed, Dec 6

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