Rideau CrossFit – CrossFit

Warm-up

20″ L-sit

10 cal Row

10 Push-ups

Metcon

Metcon (AMRAP – Reps)

5x (4x(40″/20″))

Push Jerk (95/65)

Box Jump (24/20)

S.A. Snatch

S.A. OH Lunge

Chest to Bar Pull-up

-then-

10′ to establish a 3RM Hang Power Clean

Weightlifting

Hang Power Clean