Rideau CrossFit - CrossFitWarm-up10 Box Jumps 10 KB Snatch 10 cal AirdyneWeightliftingHand Power Snatch EMOM (10x1 OTM)10' EMOM 1 Hang Power SnatchMetconTabata Something Else (AMRAP - Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first

Rideau CrossFit - CrossFitWarm-up10' Squat TestWeightliftingBack Squat (5x5)MetconMetcon (Time)2 Rounds For Time: 30 cal Row 25 T2B 20 Wall-balls 15 P. Cleans 10 Muscle-ups

Rideau CrossFit - CrossFitWarm-upChoice!WeightliftingOverhead Strength (5x 1 Strict press + 2 Push Press + 3 Jerks)1 Strict Press 2 Push Press 3 JerksMetconMetcon (Weight)Every 35" for 20 Rounds 1 Power Snatch 1 Squat Snatch 1 Overhead Squat

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 Wall balls 30" HB holdWeightliftingDeadlift (5RM then 2x3 @85%)MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Rideau CrossFit - CrossFitWarm-up10 OH LUnges 5 Pull-ups 10 KB SnatchGymnasticsGymnastics10' EMOM Odd: 2 Rope Climbs Even: 7 Deck SquatsMetconMetcon (AMRAP - Reps)7' AMRAP 5 Thrusters (95/65) 5 T2B

Rideau CrossFit - CrossFitMetconGriff (Time)For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff

Rideau CrossFit - CrossFitWarm-up10 Box Jumps 10 T2B 60" PigeonWeightliftingPower Snatch (1x1)MetconMetcon (Time)In Partners 4 Rounds 15 KB Swings (32/24) 15 Burpees -then- 4 Rounds 200M Farmer's Carry 10 C2B Pull-ups -then- 4 Rounds 50 Double-unders 1 Sled Push (135/90)

  Warm-up Choice! Hang Power Clean (Max Effort) Metcon (Weight) Every 45 sec for 20 minutes 1 Power Snatch 1 Snatch 1 Overhead Squat

Warm-up 1 Sled Push 5 Inchworms 10 Kettlebell Swings Front Squat Work up to 3 Rep Max with 1 sec pause on 1st rep Metcon 8' AMRAP 12 Thrusters (95/65) 12 Toes to Bar

Holleyman 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#