Kanehsatake CrossFit – CrossFit
Metcon (No Measure)
Warm up
AMRAP 8
20 Zombie walk
30s active hang
15 Kb swings
10 shoulder dislocation *both grips
30s plank
Metcon (AMRAP – Rounds and Reps)
Partner Wod
AMRAP 30
Partner 1
10 G2OH (65/95)
10 back squats
10 sit-ups
10 burpees
partner 2:
200m run/ 300m row
*switch when partner finishes run*
# of reps is score
