Rideau CrossFit - CrossFitWarm-up10 OH Lunges 20" L-sit 30 Double-undersGymnasticsChin Over Bar Hold/Hollow Body Rock (10' EMOM)10' EMOM Even: 30" COB Hold Odd: 30 Hollow Body RocksMetconMetcon (AMRAP - Reps)"Tabata" 4x(8x20"/10")/1' Box Step-up (24/20) Shoulder to Overhead (75/55) Wall-balls Burpee OTB Box Jump

Rideau CrossFit - CrossFitWarm-up10' SquatWeightliftingDeadlift (10RM)MetconMetcon (Time)In Partners: 100 cal Airdyne 50 Stone to Shoulder 100 cal Row 50 Box Jumps (24/20) 100 Walking Lunges

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!WeightliftingBack Squat (8RM)MetconMetcon (Time)6 RFT 10 Wall-balls 10 P. Cleans (75/55) 10 cal. Row

Rideau CrossFit - CrossFitWarm-up10 Burpees 10 PVC OH Squats 10 Wall-ballsWeightliftingPower Clean (10x3 OTM)MetconMetcon (AMRAP - Reps)Every 1:35 until you cannot complete the work before the next interval perform 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jumps (24/20) *** add 1 rep to