CrossFit – Thu, Oct 6

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

40s wall sit

10 SL Hip thrust

then

EMOM 9

0-1: 30s DDB OH Hold

1-2: 30s DDB Hang Cleans

2-3: 8 Ring rows + 8-10 Facepull

The Deathly Hallows (3 Rounds for time)

*Have Fun*

00:00-7:00

40 Burpees bar touches Rx+ 50

7:00-17:00

Breakup as needed

30 S2OH (95/65)(115/85)

30 Hang Power Cleans

30 Front Squats

17:00-28:00

30 Deadlifts

800m run or 1000m row

15 Deadlifts

400m run or 500m row

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10