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

Rideau CrossFit - CrossFitWarm-up1 Sled Push 5 Inch Worms 10 BurpeesWeightliftingBack Squat (3rm then 3x3 @85%)MetconMetcon (AMRAP - Reps)7' AMRAP 3-3, 6-6, 9-9, etc. Thrusters (95/65) T2B

Rideau CrossFit - CrossFitWarm-up10' Squat TestWeightliftingBack Squat (1x10)MetconMetcon (Time)In Partners: 100 cal Row 100 Wall-balls 100 cal Airdyne 100 KB Swings (24/18) 50 Rope Climbs 50 OH Squats (95/65) 50 Burpees Partition each element however you need to, however, both partners must do equal work.

Rideau CrossFit - CrossFitWarm-upChoice!!WeightliftingClean and Jerk (1RM)MetconMetcon (AMRAP - Reps)"Tabata" (8x20"/10")/1' Burpees OTBB Stone to Shoulder Box Jumps Shoulder to Overhead (115/75)

Rideau CrossFit - CrossFitWarm-upFour Square!!GymnasticsPull-ups (3x M.E.)MetconMetcon (AMRAP - Reps)2 Rounds for Reps 1' M.E. Row 1' M.E. T2B 1' M.E. Wall-balls 1' M.E. Power Cleans (135/95) 1' M.E. Muscle-ups

Rideau CrossFit - CrossFitWarm-up10 KB Snatch 10 Burpees 30" L-sitWeightliftingTurkish Get Up (1RM)WeightliftingEvery 30" for 25 Rounds (Every 30" for 25 Rounds)Every 30" for 25 Rounds 1 P. Snatch 1 Squat Snatch 1 OH Squat

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 Wall-balls 60" PigeonWeightliftingSingle Arm Overhead Lunge (4x15/arm)4x15/armMetconMetcon (AMRAP - Reps)"Time Priority Diane" For reps: 60 seconds of deadlifts, 225 lb. 60 seconds of handstand push-ups 45 seconds of deadlifts, 225 lb. 45 seconds of handstand push-ups 30 seconds of deadlifts, 225

Rideau CrossFit - CrossFitWarm-up10' Squat TestWeightliftingHang Power Clean (10' to build to 1RM)MetconMetcon (AMRAP - Reps)For Reps 10" M. E. Thrusters (95/65) 10" Rest 10" M. E. T2B 10" rest 20" M. E. Thrusters (95/65) 10" Rest 20" T2B 10" Rest 30" M.E. Thrusters (95/65) 10" Rest 30" M.E. T2B . . . . 60" M.E.

Rideau CrossFit - CrossFitMetconHammer (5 Rounds for time)5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on

Rideau CrossFit - CrossFitWarm-up10 Push-ups 10 PVC OH Squat 10 Kb SnatchWeightlifting10' EMOM Power + Hang Snatch (10 x 1 Power Snatch + 1 Hang Snatch)10' EMOM 1 Power Snatch + 1 Hang SnatchMetconMetcon (AMRAP - Reps)In Partners 500m Row (each) -then- 4 Rounds 12