CrossFit – Wed, Sep 27

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

30 DU/70 skips

5 SA clean & jerk

5 Cossack squats/ leg

5 Half kneeling KB windmill per side

10 scap pushups

Arms & Abs (No Measure)

EMOM 12

1)12 band hammer curls+ 20s horned KB hold

2) 15 band Tricep push down

3) 10 strict pause leg raise

4) 10 weighted side plank hip thrust per side

Metcon (AMRAP – Rounds and Reps)

2 rounds

AMRAP 5

4 Deadlifts (225/155)(255/175)

6 box jumps (24/20)(30/24)

8 Wall ball (20/14)(24/20)