Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

9′ Alternating Mintes

10 cal Row

10 Plate OH Squat

60″ Pigeon

6′ Squat

Weightlifting

Hang Power Clean (3RM)

Metcon

Metcon (Time)

For Time:

100 Double-unders

5 Hang Power Cleans (165/115)

90 Double unders

5 Hang Power Cleans (165/115)

80 Double-unders

5 Hang Power Cleans (165/115)

70 Double-unders

5 Hang Power Cleans (165/115)

60 Double-unders

5 Hang Power Cleans (165/115)

50 Double-unders

5 Hang Power Cleans (165/115)

40 Double-unders

5 Hang Power Cleans (165/115)

30 Double-unders

5 Hang Power Cleans (165/115)

20 Double-unders

5 Hang Power Cleans (165/115)

10 Double-unders

5 Hang Power Cleans (165/115)

**15′ Time Cap