Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
1min cardio
5 DB Clean & Jerk per side
10 Supine Spread
10 Alt reverse lunges
5 Kang Squats
Muscle Building (Weight)
AMRAP 14
10 Heavy SA Push Press
8 SA Ring Rows
10 DB Front raise + Spread
rest 90
Metcon (AMRAP – Rounds and Reps)
5 rounds
200m run/ 250m row
10 T2B/ 12 K2C
10 Thrusters (95/65)
