CrossFit – Tue, Nov 15

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

EMOM 6

6 getups

6 box jumps

6 pushups

Strength (No Measure)

3 sets

6 Deficit deadlifts

8 1/4  Back extensions

12 Supermans

rest 75

Go Go Gadget (2 Rounds for time)

4 Rounds

10 Deadlifts (95/65)(135/95)

8 Hang Power Cleans

6 S2OH

after your 4th round row 500m for time

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10