Rideau CrossFit – CrossFit

Warm-up

10 cal Airdyne

10 Push-ups

60″ Pigeon

Weightlifting

Deadlift (5×7)

Metcon

Metcon (Time)

In Partners:

50 Synchro Burpees

-then-

2 Rounds (1 each)

20 Stone to Shoulder

5 Rope Climbs

-then-

4 Rounds (2 each)

22 Kettlebell Swings (24/18)

16 Stone Walking Lunge

10 OTB Jumps (20/24)