Rideau CrossFit – CrossFit

Warm-up

10 Burpees

10 PVC OH Squats

10 Wall-balls

Weightlifting

Power Clean (10×3 OTM)

Metcon

Metcon (AMRAP – Reps)

Every 1:35 until you cannot complete the work before the next interval perform

5 Shoulder to Overhead (115/75)

10 Deadlift (115/75)

15 Box Jumps (24/20)

*** add 1 rep to each movement, each round