CrossFit – Sat, Nov 5

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)

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