Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
20 DU/ 50 skips
20 Shoulder taps
5 Jefferson curls
10 Hip circles per side
10 Jumps squats
20s Hang
Arms and Abz (No Measure)
AMRAP 13
15 Strict Hanging leg raise
15 BB Curls
15 Side plank hip thrust per side
15 Bench Dips/ ring dips
30-40s ring body saw
Metcon Run part (Time)
3.2KM run/ 4000m row
then
Max Manmaker (35/20)
Metcon (AMRAP – Reps)
Max Man Maker
