Rideau CrossFit – CrossFit

Warm-up

30 Double-unders

30″ HB Hold

15 Air Squats

Metcon

Metcon (AMRAP – Reps)

7′ AMRAP

2-2-2, 4-4-4, 6-6-6, etc.

P. Clean (95/65)

Front Squat

Overhead Lunge

-then-

7′ to Establish 1 RM Snatch

-then-

7′ AMRAP

20 cal Row

15 Bar Facing Burpees

10 Overhead Squats (95/65)

Weightlifting

Snatch (7′ to establish 1RM)