Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
5 SA Clean & Jerk per side
10m OH carry per side
5 Jefferson curls
10 Cossack
10 Banded Goodmorning
20s Hang
Abz & Arms (No Measure)
AMRAP 13
10 Dragon Flag
15 Horned KB curls
15 Woodchopper per side
15 Banded Tricep ext
10 Oblic crunch per side
Metcon (No Measure)
EMOM 12
1) 6 Deadlifts (225/155) + 6 Box jumps over
2) 6 HSPU/ 8 Pike + 6 Burpees over bar
