Rideau CrossFit – CrossFit

Warm-up

10 S.A. Snatch

10 OH Lunges

60″ Pigeon

Weightlifting

Konga Line Power Snatch (1×1)

Build to a heavy single power snatch alternating with a partner!

Metcon (Time)

In partners:

200 Double-unders

100 Sit-ups

50 Power Cleans (155/105)

25 Muscle-ups or 50 Burpee Pull-ups

** One partner works while one partner rests, you must do equal work, but you can partition in ANY way you like.