Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds

5 inchworms

60″ pigeon

10 PVC OH squat

Skill

10′ alt EMOM

Odd mins: 30″ wall sit

Even mins: 10 goblet squats

Metcon

Metcon (AMRAP – Reps)

20′ AMRAP

10 bent row

5 HSPU

10 wallballs

* if no wallball, then sub to a squat or a thruster or squat clean. Pick your own poison…but it has to involve a squat!