Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
1min cardio
30s hollow rocks
15 SL RDL per leg
5 Half kneeling press per side
10 SA Spread per side
Strength Upper (Weight)
Every 2:30 for 4 sets
6 Push Press (1s hold in dip)
4-8 Pullups (weighted if possible)
15 DB Pinky reverse flys
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
7 Hang (AK) Power Snatch(95/65)
7 Renegade row (45/25)
35 DU/115 singles
