CrossFit – Wed, Sep 13

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

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