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