Rideau CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

3 rounds

30″ table

10 burpees

5 inchworms

Gymnastics

10’EMOM

Odd minutes: 30″ HS hold

Even minutes: 3-5 strict HSPU

Option: Sub out the sHSPU for seated strict press (DB or barbell or any weight)

Metcon

Metcon (AMRAP – Reps)

Every 2′ x 5 sets

100 m run

AMRAP burpees

1′ rest between rounds.

Your score is the total number of burpees completed.