Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
6 Burpees
10 Banded shoulder press
10 alt plank toe touches
5 RDL per side
5 Kang Squats
Muscle building (Weight)
AMRAP 14
6 SA Push press per side
12 Pause Pendlay row
8 Ring Victories
Rest 90
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
9 Deadlifts (185/125)
9 Pullups
12 DB snatch (45/25)
12 Pushups
