CrossFit – Tue, Nov 22

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

3 sets

8 Russian swings

4 DDB Muscle Cleans

8 Push Press

then

3 sets

4 DDB Hang Squat Cleans

8 DDB Front squats

4 Box jumps

Strength (Weight)

AMRAP 12

1 Deadlift

1 Hang Power Clean

1 Hang Squat Clean

* optional 2 S2OH*

Just a bit off the top (AMRAP – Rounds and Reps)

AMRAP 12

250m row/ ski or 1 min bike

15 Pullups

15 HSPU / pike pushups

500m row/ ski or 2 min bike

25 sit-ups

BASKETBALL W2

3 sets

10 pogo jump

20 lateral alter jumps

10 jump squat

10 pushups

3 sets

5 box to box jumps

10 renegade rows

16 H2E

rest 60

3 sets

15 hip thrust saddle

10 push-up row per side

20s tripod per side

1:1

station 1 ring row

station 2 wallsit torso twist

station 3 side to side jump

station 4 goblet squat

mob

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