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)