Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
EMOM 6
1) 5 SA DB Push Press/arm + 10 superman
2) 10 OH Squats + 20 Pike shoulder taps
Weightlifting Conditioning (Weight)
EMOM 12
1)5 Snatch Deadlift
2) 5 Snatch Pulls
3) 3 Power Snatch
* increase weight if possible
Functional
EMOM 12
1) 8 DB Stepup per le
2)5 DB bench press on WB
3) 12 pause ring rows
Metcon (Time)
4 Rounds
400m run/450m row
12 Clusters (115/75)
TC 14
