Warm-up 1 Sled Push 10 Burpees 60" Pigeon Front Squat 1 Rep Max Front Squat with a 3" pause int he bottom Metcon (AMRAP - Reps) Reverse 16.4 12' AMRAP 55 Handstand Push-Ups 55 Cal Row 55 Wall Balls 55 Deadlifts

Rideau CrossFit - CrossFitWarm-up (No Measure)10 Kettlebell Swings 10 Overhead Lunges 5 InchwormsSnatch12' to establish Max Effort Power Snatch + Hang SnatchMetcon (Time)Every 20" for AMRAP 1 Deadlift 1 Clean 1 Front Squat 1 Jerk

Warm-up 10 Box Jumps 30" L-sit 30" Hollow Body Hold Deadlift Work up to find 3 Rep Max Metcon For Time: 21 Muscle-Ups 21 Squat Snatch (135/95)

Rideau CrossFit - CrossFitWarm-up10' Squat TestWeightliftingSquat Clean (1RM)MetconMetcon (AMRAP - Reps)15' AMRAP 21 cal Row 15 Thrusters (95/65) 9 T2B

Warm-up Choice Warm-up! Overhead Build to Max: 1 Power Jerk 1 Split Jerk Metcon 5 rounds for reps: 1' Max Effort Power Cleans (135/95) 1' Max Effort Push-Ups 1' Max Effort Front Squat (135/95) 1' Rest

Morrison 50-40-30-20-10 Wall-Ball Shots, 20/14 Box Jumps, 24/20 Kettlebell Swings

Rideau CrossFit - CrossFitWarm-up10 S.A. OH Lunges 5 Pull-ups 5 Inch WormsWeightliftingStone Ladder (4x7 increasing)4 Rounds of Stone to Shoulder Ladder 35, 65, 95, 115, 145, 175, 215, 250MetconMetcon (Time)In Patners 4 Rounds 10 Burpeees to 6" 3 Rope Climbs -then- 4 Rounds 15 cal Airdyne 10 OTB Jumps -then- 4 Rounds 200m

Rideau CrossFit Warm-up 30" Hollow Body Hold 10 Overhead Lunges 60" Pigeon Back Squat HBBS 3Rep Max with 3" pause on the 1st rep then -10% for 1x3 then 1xMax Reps Metcon 2 rounds for reps 1' Max Effort Deadlift (225/155) 1' Rest 1' Max Effort Wall Balls 1' Rest 1' Max Effort Row 1'

Rideau CrossFit Warm-up 10 KB Swings 10 Box Jumps 10 Toes to Bar 12' Alternating Chin over Bar Hold Handstand Hold Dip Hold Metcon 12' AMRAP 6 Muscle-Ups 14 Squat Snatch (135/95)

Rideau CrossFit - CrossFitWarm-up10' Squat TestWeightliftingPower Snatch + Hang Snatch (1RM)1RM of Power Snatch + Hang SnatchMetconMetcon (Weight)Every 30" for 12 Sets 1 Deadlift 1 Clean 1 Front Squat 1 Jerk