Rideau CrossFit – CrossFit

Warm-up

5 Pull-ups

5 Inch Worms

15 PVC OH Squat

Metcon

Metcon (AMRAP – Reps)

2 Rounds for Reps

1′ Deadlift (225/155)

1′ Wall-balls

1′ Row for cal

1′ HSPU

-then-

8′ to Establish 1RM BTN Jerk

-then-

6′ AMRAP

6 KB Snatch (alt)

16 S.A. OH Lunge (24/18)