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
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