Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
120m Side shuffle
5 SA DB Clean & Jerk
20 Mountain Climbers
5 Plank waves
10 Good Mornings
Abs & Arms (No Measure)
EMOM 12
1) 12 Hammer Curls + 12 BB situps
2) 15 Bench Dips + 20s Dead Bugs
3) 20m Suitcase carry (L) + 12 Half Kneeling Wood chopper
4) 20m Suitase carry (R) + 12 Half Kneeling Wood chopper
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
50 DU/ 120 skips
12 Hang Power Clean (95/65)(115/75)
9 Front Squats
6 S2OH
3 OH Squat
