Rideau CrossFit – CrossFit

Warm-up

5 Pull-ups

10 Pass Throughs

15 Squats

Metcon

Metcon (Time)

With a running clock

21-15-9

Hang Power Clean (155/105)

Bar Facing Burpees

-at 10:00-

Establish a Max 3 Position Snatch

-at 20:00-

21-15-9

Deadlift (155/105)

Wall-balls (20/14)