Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
EMOM 6
0-1: 40s farmer carry
1-2: 8-10 Russian twist per side
2-3: 40s Getups/ Burpees
Metcon (No Measure)
E3MOM 9
8-10 DDB Z Press
8 SA DB row
15-25 DB/BB Tricep ext
Metcon (AMRAP – Rounds and Reps)
This is all one giant Round
AMRAP 12
20-15-10
KB Swings (24/16) Rx+ (32/24)
Pushups
then
3 rounds
6 Back Squats (155/100) RX+ from the ground
3 Reverse lunges per side
* Bring the bar over you head or start on the rig
