Rideau CrossFit - CrossFitWarm-up10' Squat!!MetconMetcon (Time)In Partners 20 Dumbbell Snatch (50/35) 10 Chest to bar Pull-ups 5 Deadlifts (225/155) 20 Dumbbell Snatch (50/35) 10 Chest to bar Pull-ups 4 Deadlifts (255/175) 20 Dumbbell Snatch (50/35) 10 Chest to bar Pull-ups 3 Deadlifts (285/200) 20 Dumbbell Snatch (50/35) 10

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconMetcon (Time)For Time: 200m Run 12 Clean and Jerk (95/65) 10 Toes to Bar 200m Run 10 Clean and Jerk (115/75) 10 Toes to Bar 200m Run 8 Clean and Jerk (135/95) 10 Toes to Bar 200m Run 6 Clean and Jerk (155/105) 10 Toes to Bar 200m Run 4

Rideau CrossFit - CrossFitWarm-up10 Stir the Pot 30" HS Hold/60" Plank 10 BurpeesWeightliftingBack Squat (7x1)

Rideau CrossFit - CrossFitWarm-up10 cal Airdyne 10 Gymnastics Kips 10 Wall-ballsMetconMetcon (Time)4 RFT 40 Double-unders 20 cal Row 10 Stone to shoulder

Rideau CrossFit - CrossFitWarm-up10 Scap Pull-ips 10 PVC OH Squats 60" PigeonMetconMetcon (AMRAP - Reps)9' AMRAP 21 Box Jump-overs (24/20) 4 Muscle-ups

Rideau CrossFit - CrossFitWarm-up10 S.A. OH Lunge 10 S.A. Snatch 30" HB HoldMetconMetcon (Time)21-15-9 HSPU Squat Snatch (135/95)

Rideau CrossFit - CrossFitWarm-up10' SquatMetconMetcon (AMRAP - Reps)For time: 100 DB Snatch (50/35) 80 cal Row 60 Burpees OTBB 40 Toes to Bar 20 Deadlift (185/105) 10 HSPU Down and back up, Egyptian Pyramid. 30' time cap.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice! :)MetconMetcon (AMRAP - Reps)12' AMRAP 5RFT: 10 S2OH (155/105), 30 DUs In remaining time, ME muscle ups.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 KB swings 60" pigeon 30 DUsMetconMetcon (Time)4RFT 12 deadlifts (185#/125#) 100 m run 6 squat cleans 100 m run

Rideau CrossFit - CrossFitWarm-up10 cal Row 10 PVC OH Squats 5 Inch WormsMetconMetcon (Time)5 RFT 5 Stone to Shoulder 10 HSPU 200m Run