Rideau CrossFit – CrossFit

Warm-up

10 Wall-balls

60″ Pigeon

20″ L-sit

Metcon

Metcon (Time)

With a Running Clock:

“Diane”

21-15-9

Deadlift (225/155)

HSPU

With the time left until 10′

Max Effort: Hang Squat Clean

at 10:00

12-9-6

Front Squat (135/95)

Bar Facing Burpees

Weightlifting

Hang Clean (1RM)