Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 7
1min of Skips/DUs*you can mix it up
8 Supine Grip Ring Rows 2011
10m Duck Walk
Metcon (Weight)
EMOM 6
0-1 3 Muscle Snatches + 2 Hip Power Snatches
**start light and slowly increase…but keep it on the lighter side for this EMOM
1-2 Goblet Squat Hold X30s
Metcon (Weight)
AMRAP 7 *Build to a challenging load or remain on the lighter side
2 Hip Squat Snatches
*Focus on getting in a volume of sets, while making light to moderate jumps up in load
**Establish a base before completing the full squat
Metcon (Time)
6 Rounds for Time:
6 KB Swings(32/24)
6 Goblet Squats(same)
6 Box Jumps(30/24) or 14 stepups
*Box Jumps and stepups are both RX
200m Run or 250m Row
