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)