Kanehsatake CrossFit – CrossFit
WARMUP (No Measure)
3 sets
10 Alt Power DB Snatches (increase every round)
10 Alt Skater Squats or 12 Alt reverse lunges
60s Row/bike/ski increase calories
ABZ & JERK (Weight)
AMRAP 12
offset carry x30m per side
toe touches x30
clean split jerk x2-3 *pause 2s dip and in the catch position
Red Devils (AMRAP – Rounds)
Every 3 for 12
200m run/250m row
10 Push press
15 Wallballs (20/14)(24/20)
$Sets 1-4
1-(95/65)(115/80)
2-(115/75)(135/90)
3-(125/85)(155/100)
4-(135/95)(175/110)
