Rideau CrossFit

Warm-up

30″ Hollow Body Hold
10 Overhead Lunges
60″ Pigeon

Back Squat

HBBS 3Rep Max with 3″ pause on the 1st rep
then -10% for 1×3 then 1xMax Reps

Metcon

2 rounds for reps
1′ Max Effort Deadlift (225/155)
1′ Rest
1′ Max Effort Wall Balls
1′ Rest
1′ Max Effort Row
1′ Rest
1′ Max Effort HSPU
1′ Rest