Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

50 skips

5 pushups

12 Facepulls

15 sit-ups

10 beat swings

Metcon (Time)

With a partner

Bench press 12000lbs

*Pick a weight you want and break up however you want


Bike 150 calories or 200 on row

*Switch however often you want


75 Pull-ups or 50 Bar muscle up


run 1600 meters

*Relay in any distance you want