Rideau CrossFit

Warm-up

10 OH Lunges
10 T2B
10 Box Jumps

Kipping & Pistols

10′ EMOM
Even: 7 kips on the rings
Odd: 8 pistols

Metcon

9′ AMRAP
50 Double-Unders
[ 7 Muscle-ups or 14 Burpee Pull-ups]