Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
3 sets
10m broad jumps
4 DDB Muscle cleans
8 Push press
then
3 sets
4 DDB Hang Power Cleans
8 Front squats
4 Box jumps
Strength (Weight)
AMRAP 12
2 Deadlifts
1 Hang Squat Clean
2 S2OH
The Last stand (AMRAP – Rounds and Reps)
AMRAP 5
8 Thrusters (95/65)
10 Wall balls (20/14)
30s wall sits
4 roundsfor time
7 T2B/ 9K2C/ 9 Vups
9 Burpees wallball box over (28/22)
30DU/ 90 skips
Basketball w3
2 sets
20m SL foot hop
10 hop 2 hop
20s wall sit
3 sets
20m long side hop per side
10 jumping lunges per side
10 side plank rotation per side
rest 60
3 sets
12 Pullups
10 wall balls
20 Superman
Rest 60
3 sets
10 DDB squat + 10 box jumps
20s hollow hold
rest 60
