Rideau CrossFit – CrossFit

Warm-up

10 Push-ups

10 PVC OH Squat

10 Kb Snatch

Weightlifting

10′ EMOM Power + Hang Snatch (10 x 1 Power Snatch + 1 Hang Snatch)

10′ EMOM 1 Power Snatch + 1 Hang Snatch

Metcon

Metcon (AMRAP – Reps)

In Partners

500m Row (each)

-then-

4 Rounds

12 Burpees OTBB

9 Thrusters (95/65)

-then-

6 Rounds

50 Double-unders

*** In the time remaining to 15′ M.E. power clean and jerk @95/65