Rideau CrossFit – CrossFit
Warm-up
5 Pull-ups
10 Burpees
10 Box Jumps
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Weightlifting
Clean and Jerk (10′ to Establish a 1RM)
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