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
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