Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

60s row/run/bike

5 inch worms

10 circle Scap retraction

20s hang

10 Alt Step up

10 Superman

Strength upper (No Measure)

Every 3 for 4 sets

5-10 HSPU/pike

6-10 pull-ups

12 SA Supine spread

It’s a hard life if you don’t weaken (Time)

4 rounds

200run

15 Wall ball shots (20/14)

10 Deadlifts (225/175)