Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
EMOM 6
1) 5 KB swing per side +20s hollow hold
2) 5 SL step down per leg + 10 superman
Buns and guns (No Measure)
AMRAP 8
12 platecurls
8 Alt DB step up + press
12 Seated OH DB Tricep ext
8 Deficit reverse lunges per side
Post murph workout (AMRAP – Rounds and Reps)
AMRAP 18
Buy in 800m
Then AMRAP in the remaining time
33 DU/100skips
23KBswings (24/16)
13 Butterfly sit-ups
3 Box jumps
