Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds

10 burpees

60″ wrist stretches

10 box step-ups

6′ squat circle

Gymnastics

10′ alt EMOM

Odd mins: 30″ COB hold

Even mins: 15″ bottom of pushup hold

Metcon

Metcon (Time)

21-15-9

SA snatch

Box jumps