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