Rideau CrossFit – CrossFit
Warm-up
10 KB Swings
10 S.A. OH Lunge
10 Scap Pull-ups/Ring Rows
Metcon
Metcon (AMRAP – Reps)
12′ AMRAP
5 Pull-ups
10 Push-ups
15 Squats
5 OTB Jumps (24/20)
5 Pull-ups
10 Push-ups
15 Squats
10 OTB Jumps (24/20)
5 Pull-ups
10 Push-ups
15 Squats
15 OTB Jumps (24/20)
etc.
-then-
8′ to Establish 1RM Jerk from Rack
Weightlifting
Split Jerk (8′ to 1RM)
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