Rideau CrossFit – CrossFit

Warm-up

10 KB Swings

10 OH Walking Lunges

30″ HB Hold

Metcon

Metcon (Time)

For time in Partners:

10 cal Row

12 Front Rack Walking Lunge (135/95)

6 Bar Muscle-ups

10 cal Row

10 Front Rack Walking Lunges

5 Bar Muscle-ups

10 cal Row

8 Front Rack Walking Lunges

4 Bar muscle-ups

10 cal Row

6 Front Rack Walking Lunges

3 Bar Muscle-ups

10 cal Row

4 Front Rack Walking Lunge

2 Bar Muscle-ups

10 cal Row

2 Front Rack Walking Lunges

1 Bar Muscle-up

Partners go round for round.