Rideau CrossFit – CrossFit

Warm-up

10′ Squat!

Metcon

Metcon (Time)

7 RFT

30 Double-unders

15 KB Swings

7 Pull-ups

**EMOM 3 Burpees

-then-

15′ to establish 5RM Squat

Weightlifting

Back Squat (5RM)