CrossFit – Tue, Sep 5

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

EMOM 6

1) 5 Jefferson curl + 10 Alt Stepups

2) 5 Muscle snatch + 10 Alt SA KB swings

Weightlifting (Weight)

EMOM 12

1) 2 Snatch pulls

2) 2 Full Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4-8-12-16-etc

Russian Swings (32/24)

Wall balls (20/14)

Box Jumps (24/20)

* 200m run/250 row after each rounds

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10