Rideau CrossFit – CrossFit
Warm-up
10 Burpees
5 Inch Worms
30″ HB Hold
Weightlifting
Deadlift (3Rm Then 2×3 @85%)
Metcon
Metcon (Time)
For Time:
4 Rounds
15 cal Row
12 T2B
-then-
4 Rounds
9 Wall-balls
6 Power Cleans (135/95)
-then-
30 Muscle-ups
-or-
30 Burpee Pull-ups
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