Rideau CrossFit – CrossFit

Warm-up

10 OH Lunges

10 cal Airdyne

60″ Pigeon

Weightlifting

Split Jerk (10′ to Establish 1RM)

Metcon

Metcon (Weight)

Every 30″ for 20 10′

1 P. Snatch

1 Squat Snatch

1 OH Squat