Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Every 1:30 for 6min
6-8 Getups + 10m walking lunges
6-8 Getups + 10 Vups
*this all needs to be done within 1:30
Strength (Weight)
3-4 sets
8 BB Strict Press 21X2
12 Pendlay row
8 SA Spread per side
rest as needed
JSOC Ghost Unit (AMRAP – Rounds)
Every 1:30 for 9min
4 Power Cleans (165/115) (185/125)
8 Bar facing Burpees
8 Deadlifts
