Rideau CrossFit - CrossFitWarm-upAthlete's Choice!WeightliftingBack Squat (6RM)MetconMetcon (AMRAP - Reps)"Tabata" Row for cal. BW Deadlift Abmat Sit-ups Walking Lunges

Rideau CrossFit - CrossFitWarm-up2 Ladders 10 Push-ups 15 PVC Overhead SquatsWeightlifting10' EMOM P. Snatch Complex (10x1)10' EMOM 1 P. Snatch 1 Hang Squat Snatch 1 Overhead SquatMetconMetcon (Time)In Partners: 3 Rounds 30" L-sit 30" COB Hold *Both partners work at the same time, one starts on L-sits, the other

Rideau CrossFit - CrossFitWarm-up10 cal Airdyne 10 Box Jumps 20" HB HoldGymnastics12' EMOM Pull-up/Pistols (12' EMOM)Even: 5-10 Pull-ups Odd: 10 PistolsMetconMetcon (Time)8 Rounds For time: 8 Wall-balls 8 P. Cleans (75/55) 8 cal Row

Rideau CrossFit - CrossFitWarm-up10 KB Swings 10 Burpees 10 S.A. Overhead LungeWeightliftingHang Clean (3RM)MetconMetcon (AMRAP - Reps)10' AMRAP 20 Wall Balls 10 Dealift (225/155)

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 OH Lunges 20" L-sitWeightliftingDeadlift (5x5)MetconMetcon (AMRAP - Reps)Every 1:30 until you cannot complete the work before the next interval perform: 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jumps ***Add 1 rep to each movement each round.

Rideau CrossFit - CrossFitWarm-up10' Squat Test!!WeightliftingFront Squat (6 Rep Max)MetconMetcon (AMRAP - Reps)9' AMRAP 2-2-2, 4-4-4, 6-6-6, etc. Sumo Deadlift High-pull (115/75) Burpees Over the Barbell Toes to Bar

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!WeightliftingStrict Press/Push Press/Jerk (1x1)12' to work to a max of 1 Strict Press 3 Push Press 5 JerksMetconMetcon (Time)12 Rounds For Time: 8 Wall-balls (20/14) 4 Deadlifts (225/155)

Rideau CrossFit - CrossFitMetconJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack

Rideau CrossFit - CrossFitWarm-up10 T2B 10 S.A. Overhead Lunges 10 KB SnatchWeightlifting10' EMOM P. Snatch Ladder10' EMOM 2'@ 10 Reps (45/35) 2'@ 8 Reps (65/45) 2'@ 6 Reps (75/55) 2'@ 4 Reps (95/65) 1'@ 2 Reps (115/75) 1'@ 1 Rep (135/95)MetconMetcon (AMRAP - Reps)10' AMRAP 3-6, 6-12, 9-18, 12-24,

Rideau CrossFit - CrossFitWarm-up10 cal Row 5 Pull-ups 10 T2BWeightliftingHang Clean EMOM Ladder5' EMOM 1 Power clean + 1 Hang Clean EMOMUF 1 Hang Clean +5-10lbsMetconMetcon (AMRAP - Reps)Every 35" until you cannot finish before the next interval perform: +1 Thruster (95/65)