Rideau CrossFit – CrossFit

Warm-up

10 Gymnastics Kips

10 Wall-Balls

1 Sled Push

Weightlifting

Overhead Squat (1×3 then (-20%) for 3×3)

Metcon

Metcon (Time)

50-40-30-20-10/10-20-30-40-50

KB Swing (24/18)

Double-unders

*** 5 Deadlifts @225/155 for any break in KB Swings or Double-unders