Rideau CrossFit – CrossFit
Warm-up
1 Sled Push
5 Pull-ups
10 KB swings
Weightlifting
Back Squat (5RM with 5″ pause on first rep then 3×5 (-20%))
Metcon
Metcon (AMRAP – Reps)
EMOMUF
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Add one rep to each movement after each successful minute.
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