Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
400m run/ 500m row/ ski
then 2 sets
20 BB row
15 BB front squat
10 BB push press
5 BB clean
Clean strength (Weight)
EMOM 6
2 power clean
2 hang clean
2 squat cleans
*focusing on technique, add weight every round*
Functional (AMRAP – Rounds and Reps)
Warm up
Amrap 8
10m side shuffle
5 PU to downward dog
10 squat therapy
5 superman
5 curtsy lunge / side
AMRAP 10
15 Kb swing
10 Kb sumo deadlift
5 Kb SDHP
* every 2 mins 5 burpees*
then rest 2 mins
for time:
200m row
50 air squats
300m row
25 Pushups
400m row
50 sit-ups
500m row
tc 10
PARTNER AMRAP
You go I go
split reps as needed in any order
40 pull ups
60 wall balls (20/14)
80 Db snatch (50/35)
