Rideau CrossFit

Warm-up

9′ OTM
12 Wall-Balls
24 Double Unders
36 Hollow Body Rocks

6′ Squat

Handstand Push-ups

F Squat 1RM (03×0) 3 OTMF5′ -20%

1 rep max Front Squat with a 3″ pause, then 5′ EMOM of 3 reps at 20% less than what you just squatted

Metcon

8′ Tabatta
Row for Cal
Double-Unders