Rideau CrossFit - CrossFitWarm-up1 Sled Push 30" Table 10 Wall-ballsWeightliftingFront Squat (1x2)MetconMetcon (AMRAP - Reps)Tabata! 8x(20"/10")/1' Each Box Jump KB Swing Stone to Shoulder Strict Pull-up

Rideau CrossFit - CrossFitWarm-up10 Burpees 5 Inch Worms 30" HB HoldWeightliftingDeadlift (3Rm Then 2x3 @85%)MetconMetcon (Time)For Time: 4 Rounds 15 cal Row 12 T2B -then- 4 Rounds 9 Wall-balls 6 Power Cleans (135/95) -then- 30 Muscle-ups -or- 30 Burpee Pull-ups

Rideau CrossFit - CrossFitWarm-up10 OH Lunges 10 cal Airdyne 60" PigeonWeightliftingSplit Jerk (10' to Establish 1RM)MetconMetcon (Weight)Every 30" for 20 10' 1 P. Snatch 1 Squat Snatch 1 OH Squat

Rideau CrossFit - CrossFitWarm-up10' Squat TestGymnasticsEMOM HS Hold/COB (10' EMOM)10' EMOM Even: 30" HS Hold Odd: 30" COB HoldMetconMetcon (Time)4RFT 12 Deadlift (225/155) 12 HSPU