Rideau CrossFit – CrossFit

Warm-up

10′ Squat Test

Weightlifting

Strict Press, Push Press, Jerk (3 x 9)

3 x

1 Strict Press

3 Push Press

5 Jerks

Metcon

Metcon (Time)

4 RFT

12 Deadlift (225/155)

12 Wall-balls (20/14)

12 cal Row

12 HSPU