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