Rideau CrossFit - CrossFitWarm-upChoice!!WeightliftingOverheads (5x 9 Reps)1 Strict Press 3 Push Presses 5 JerksMetconCrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

Rideau CrossFit - CrossFitWarm-up1 Sled Drag 10 OH Lunges 10 cal RowWeightliftingPower Snatch (1RM)MetconMetcon (20 Rounds for weight)20' EMOM 1 Deadlift 1 Clean 1 Front Squat 1 Jerk

Rideau CrossFit - CrossFitWarm-up60" Superman 5 Inch Worms 10 cal Assault BikeWeightliftingBack Squat (3 RM)MetconAmanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#

Rideau CrossFit - CrossFitWarm-up1 Sled Push 5 Pull-ups 10 BurpeesWeightliftingDeadlift (3 RM)MetconMetcon (Time)3 Rounds for Time: 21 cal Row 15 Thursters (95/65) 9 Toes to Bar

Rideau CrossFit - CrossFitWarm-up10 KB Swings 10 Wall-Balls 20 Double-undersGymnastics10' EMOM10' EMOM Even: 30" in the bottom of the dip Odd: 10 HSPUMetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 Toes to Bar 60" PigeonWeightliftingFront Squat (1RM)MetconMetcon (AMRAP - Reps)10' Partner AMRAP 3-3, 6-6, 9-9, etc. Squat Clean (135/95) Burpee Box Jump (24/20)

Rideau CrossFit - CrossFitWarm-up10 Overhead Lunges 10 KB Swings 60" LockoutWeightliftingWarm-up10 Overhead Lunges 10 KB Swings 1 Sled DragWeightlifting8' EMOM Clean + Front Squat + Jerk (8x (1+1+1))8' EMOM 1 Clean +1 Front Squat + 1 JerkMetconMetcon (Time)10 RFT 1 Rope Climb 100M Sprint

Rideau CrossFit - CrossFitWarm-up60" HB Hold 10 cal Airdyne 10 Box JumpsGymnastics10' EMOMEven: 6 HSPU Odd: 3 Muscle-upsMetconMetcon (Time)Running Fran 21 Thrusters (95/65) 21 Pull-ups 1200M Run 15 Thrusters (95/65) 15 Pull-ups 800M Run 9 Thrusters (95/65) 9 Pull-ups 400M Run

Rideau CrossFit - CrossFitWarm-up10 Gymnastics Kips 10 Wall-Balls 1 Sled PushWeightliftingOverhead Squat (1x3 then (-20%) for 3x3)MetconMetcon (Time)50-40-30-20-10/10-20-30-40-50 KB Swing (24/18) Double-unders *** 5 Deadlifts @225/155 for any break in KB Swings or Double-unders

Rideau CrossFit - CrossFitWarm-up10' SquatWeightliftingPower Snatch + Hang Snatch8' EMOM Power Snatch + Hang SnatchMetconMetcon (Time)2 RFT 20 cal Row 20 Box Jumps (24/20) 20 HSPU