Rideau CrossFit - CrossFitWarm-up10 Scap Pull-ups 10 cal Airdyne 10 Kb SwingsWeightliftingSnatch (1 x 1 )MetconMetcon (Time)6RFT 5 Sumo Deadlift High Pull (115/75) 5 Burpees OTBB 5 Toes to Bar

Rideau CrossFit - CrossFitWarm-up10 OH Lunges 20" L-sit 30 Double-undersWeightliftingFront Squat (6x8)MetconMetcon (Time)8 RFT 12 Wall-balls 6 Deadlifts (225/155)

Rideau CrossFit - CrossFitMetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman

Rideau CrossFit - CrossFitWarm-up10' SquatWeightliftingSplit Jerk (3RM)MetconMetcon (Time)8RFT 15 Double-unders 7 P. Snatch (75/55)

Rideau CrossFit - CrossFitWarm-upChoice!WeightliftingHang Clean (1RM)MetconMetcon (AMRAP - Reps)Every 40" until you cannot complete the work before the next interval, perform: +1 Thruster (95/65)

Rideau CrossFit - CrossFitWarm-up10 Box Jumps 10 OH Lunges 10 Scap Pull-ups/Ring RowsGymnasticsHB Hold/GYmnastics Kip (10' EMOM)10' EMOM Even: 40" HB Hold Odd: 10 Gymnastics KipsMetconMetcon (AMRAP - Reps)"Tabata" 4x(8x20""/10")/1' S. A. Snatch Walking Lunge Pull-ups Thruster (45/35)

Rideau CrossFit - CrossFitWarm-up10 cal Airdyne 10 Push-ups 60" PigeonWeightliftingDeadlift (5x7)MetconMetcon (Time)In Partners: 50 Synchro Burpees -then- 2 Rounds (1 each) 20 Stone to Shoulder 5 Rope Climbs -then- 4 Rounds (2 each) 22 Kettlebell Swings (24/18) 16 Stone Walking Lunge 10 OTB Jumps (20/24)

Rideau CrossFit, Rideau CrossFit - CrossFitWarm-up15 PVC OH Squat 10 Kettlebell Snatch 10 S.A. OH LUNgeWeightliftingBack Squat (6x8)MetconMetcon (Time)4RFT 15 Wall-balls 15 Power Cleans (75/55) 15 cal Row **12' Time Cap

Rideau CrossFit - CrossFitWarm-up5 Inch worms 10 OH lunges 30 Double-undersWeightlifting10' EMOM P. Snatch/Hang Snatch (10' EMOM)10' EMOM 1 Power Snatch + 1 H. SnatchMetconMetcon (AMRAP - Reps)Every 1:45 until you cannot complete the work before the next interval: 5 Shoulder to overhead (115/75) 10

Rideau CrossFit - CrossFitWarm-up10' Squat TestWeightliftingFront Squat (1x10)MetconMetcon (AMRAP - Reps)9' AMRAP 5 Sumo Deadlift High Pull (115/75) 5 Burpees 5 Toes to Bar