Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 cal Row

10 Burpees

30 Double-unders

Weightlifting

Clean and Jerk (10×1)

Metcon

Metcon (Weight)

Every 2′ Perform:

200m Sprint

1 Clean and Jerk +10-20lbs

Choose your own jumps, plan to do 10 sets.