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

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