Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP6
6 burpees
20 shoulder taps
5 inch worm
10 SA spread per arm
5 KB windmill per side
10 Alt reverse lunge + hip flexion
Muscle building (Weight)
Every 3 for 12
2 Bench press (last week)
6-8 Strict chin up
12 Archer ring rows
Is marmalade under appreciated? (Distance)
EMOM 15
1) 4 Hang (AK) Power Snatch (95/65) + 17 Air Squats
2) 6 S2OH+ 20 DU/60 skips
3) 40s row
