Kanehsatake CrossFit – CrossFit
WARMUP (No Measure)
Every 1:30 for 4:30
30s of a burpees
3 Windmill per side
10-15 Russian swings
then
AMRAP 5
3-5 Touch&Go Hip Snatches
3 Drop Snatches
10m broad jump or bear crawl
Strength (Weight)
AMRAP 7
10 RM bench press
* you don’t have to go unbroken but no raking the bar
WORKLOAD (3 Rounds for reps)
2 Rounds
AMRAP 3
3 Chinups 21×1
12 Leg raise hip raise
AMRAP 2
max burpees
AMRAP 4
20 DU/ 60 skips
20s weighted Wallsit
