Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
20m zombie walk
15s HEadstand hold
20 muscle clean
Metcon (3 Rounds for calories)
3 round of 5min clock
30/20 Cals row
10 Squat Cleans
With the time remaining, as many calories on the rower as possible
Round #1: 135/95
Round #2: 165/115
Round #3: 185/125
rest 5 min between each round
score = amount of calories for each round
Metcon (No Measure)
2 minutes on the clock x 8 rounds
Run 200m / 300m row
8 DDB seated strict press
max WB slam
rest 1min
Weightlifting low bar position back squat (Weight)
2 x 25
rest60
2x 8
rest 75
2x 4
rest 90-120
as many round of 2RM increase weight
rest 120-180
Gunshow (No Measure)
2 sets
20 Plate Front raise
30 truck driver
rest 60
4 sets
8 DDB shoulder press
12 db raise hold 2s
rest 75
4 sets
12 Cuban press
20 db side raise hold 3s
rest 75
3 sets
20 bent over side raise
30 db side raise fast
rest 45
