Rideau CrossFit – CrossFit

Warm-up

10 Kb Snatch

10 Single-Arm OH Lunges

60″ Pigeon

Weightlifting

10′ EMOM Clean + Hang Clean (10×1)

10′ EMOM

Clean + Hang Clean

Metcon

Metcon (Time)

3 RFT

20 Wall-balls

20 P. Cleans (95/65)

20 cal Row