Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
EMOM 12
1- 200m row
2- Bent over Row x10 (both grips)(75/55)
3- 5 inchworm + 5 cobra to downward dog
4- Deadlift x 20 + 12 Hip thrust
Chipper Wod with a partner (AMRAP – Rounds and Reps)
Amrap 22
100 Kb swings (24/16)
80 jumping squats
60 DB snatch (50/35)
40 Burpee bar touch
20 deadlifts (175/125) (FF Kb deadlift)
*all reps are split evenly*
