Rideau CrossFit – CrossFit

Warm-up

10 Box Jumps

30″ L-sit

60″ Pigeon

Weightlifting

Hang Clean (10′ to build to a Maximum)

Metcon

Metcon (Time)

In Partners

4 Rounds

10 Burpee Box Jumps

2 Rope Climbs

-then-

4 Rounds

30 Double-unders

15 Wall-balls

-then-

4 Rounds

15 cal Airdyne

10 F. Rack Lunges (135/95)