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.