Rideau CrossFit - CrossFitWarm-upAthlete's choice!MetconCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# /

Rideau CrossFit - CrossFitWarm-up60" Pigeon 30" L-sit 30 30 HB RocksMetconMetcon (AMRAP - Reps)15' AMRAP 12 cal Row 12 Wall-balls 12 Deadlifts *Deadlifts decrease in reps 12-10-8-6-4-Max ** Deadlift weight increase (95/65, 135/95, 185/125, 225/155, 275/185, 315/215)

Rideau CrossFit - CrossFitWarm-up10 burpees 10 pushups 60" HS practiceMetconMetcon (Time)21-15-9 Thrusters (75#/55#) Pullups OH lunges (75#/55#)

Rideau CrossFit - CrossFitWarm-up10 S.A. Snatch 10 S.A. OH Lunge 10 T2BMetconMetcon (Time)3RFT 20 Double-unders 15 Deadlifts (205/135) 10 HSPU -then- 10' to establish 1RM ThrusterWeightliftingThruster (1RM)

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 KB Swings 10 Scap Pull-upsWeightliftingBack Squat (3RM)MetconMetcon (Time)Every 3' for 5 Rounds 15 cal Airdyne 15 Thrusters Score is total combined time from every round.

Rideau CrossFit - CrossFitWarm-up10 cal AD 30" L-sit 10 Box JumpsMetconMetcon (Time)For time: 75 DB Burpee Step-ups (35/20) **EMOM 3 Shoulder to Overhead (115/75)WeightliftingHang Power Clean (1RM)

Rideau CrossFit - CrossFitWarm-up10 S.A. Snatch 10 OH Lunges 60" PigeonWeightliftingKonga Line Power Snatch (1x1)Build to a heavy single power snatch alternating with a partner!Metcon (Time)In partners: 200 Double-unders 100 Sit-ups 50 Power Cleans (155/105) 25 Muscle-ups or 50 Burpee Pull-ups ** One partner works while one

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 Burpees 30" HB HoldMetconMetcon (Time)Every 5' for 4 Rounds 20 cal Row 12 Wall-balls 6 P. Cleans (205/135) Score is combined time from all rounds.CrossFit Games Open 17.2 (AMRAP - Reps)12 Minute AMRAP 2 rounds of: 50-ft. weighted

Rideau CrossFit - CrossFitWarm-up10 Scap Pull-ups 30" Hollow Body Hold 60" PigeonMetconMetcon (Time)Every 5' for 3 Rounds 20 cal Row 10 P. Snatch (115/75) 10 Overhead Squat (115/75)Skill15' to work on the next skill you don't want to see in the open!