Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
200m run
20s hollow hold
10 Alt Stepups
5m bear crawl foward
5m bear crawl backward
10 Hanging Scap Retraction
Muscle Building (Weight)
EMOM 12
1) 5 Arnold Press
2) 12 Pendlay Rows
3) 15 Facepulls
Metcon (Time)
5 Rounds
200m run/250 m row
15 Russian swings (32/24)
10 Pushups
