CrossFit – Thu, Oct 13

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

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