CrossFit – Sat, Sep 24

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

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Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

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