Rideau CrossFit – CrossFit

Warm-up

10 Burpees

10 KB Swings

10 S.A. OH Lunges

Weightlifting

Front Squat (1RM)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest