Rideau CrossFit – CrossFit

Warm-up

2 Ladders

10 Push-ups

15 PVC Overhead Squats

Weightlifting

10′ EMOM P. Snatch Complex (10×1)

10′ EMOM

1 P. Snatch

1 Hang Squat Snatch

1 Overhead Squat

Metcon

Metcon (Time)

In Partners:

3 Rounds

30″ L-sit

30″ COB Hold

*Both partners work at the same time, one starts on L-sits, the other on COB hold. The 30″ must be completed together. If one athlete stops, the time stops.

-then-

4 Rounds (2 each)

44 Double-unders

22 Push-ups

11 Pull-ups

-then-

100 cal Airdyne

100 KB Swings

**Partition however you like