Rideau CrossFit – CrossFit

Warm-up

15 PVC OH Squats

30″ L-sit

10 Wall-balls

Metcon

Metcon (Time)

With a running clock:

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

at 12:00

Establish 3RM OH Squat from the floor.

At 20:00

25-20-15-10-5

Box Jump

KB Swing (24/18)

Weightlifting

Overhead Squat (3RM )