Kanehsatake CrossFit – CrossFit
warm up (No Measure)
2-3 sets
10 elastic shoulder dislocations
10 elastic shoulder press
20m zombie walk
20s front squat hold
10 muscle clean + press
Bear Complex (EMOM 10
1 bear complex every minute )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Don’t hold your breathe (AMRAP – Rounds and Reps)
Amrap 12
45 Du / 90 singles
20 Kb swings
10 burpee pull up
