Rideau CrossFit - CrossFitWarm-up5 Pull-ups 5 Inch Worms 10 PVC OH SquatMetconMetcon (Weight)Every 2' Perform 15 UNBROKEN Wall-balls 1 Clean and Jerk 95/65 115/75 135/95 155/105 185/125 205/135 225/155 245/175 265/190

Rideau CrossFit - CrossFitWarm-up10 S.A. OH Walking Lunge 10 S.A. Snatch 10 Stir the PotMetconMetcon (AMRAP - Reps)9' AMRAP 3 HSPU 3 P. Snatch 6 HSPU 3 P. Snatch 9 HSPU 3 P. Snatch 12 HSPU 6 P. Snatch 15 HSPU 6 P. Snatch 18 HSPU 6 P. Snatch 21 HSPU 9 P. Snatch 24 HSPU 9 P.

Rideau CrossFit - CrossFitWarm-up10 KB Swings 10 OH Walking Lunges 30" HB HoldMetconMetcon (Time)For time in Partners: 10 cal Row 12 Front Rack Walking Lunge (135/95) 6 Bar Muscle-ups 10 cal Row 10 Front Rack Walking Lunges 5 Bar Muscle-ups 10 cal Row 8 Front Rack Walking Lunges 4 Bar muscle-ups 10

Rideau CrossFit - CrossFitWarm-up10 cal Row 60" Pigeon 10 Push-upsMetconMetcon (AMRAP - Reps)11' AMRAP 100m Run 3 Thrusters 200m Run 6 Thrusters 300m Run 9 Thrusters 400m Run 12 Thrusters 500m Run 15 Thrusters etc.

Rideau CrossFit - CrossFitWarm-up10' SquatMetconMetcon (Time)3 RFT 30 KB Swings (24/16) 20 Box Jump Overs 10 Clean and Jerk (155/105)

Rideau CrossFit - CrossFitWarm-upAthlete's ChoiceWeightliftingThe CrossFit Total (Total Weight)

Rideau CrossFit - CrossFitWarm-up30" HB Hold 10 Burpees 60" PigeonMetconMetcon (AMRAP - Reps)15' AMRAP 9 Toes to Bar 12 cal Row 15 Box Jumps

Rideau CrossFit - CrossFitWarm-up60" Plank 10 Wall-balls 5 Pull-upsMetconMetcon (Time)For Time: 30 Burpees 50 Single Arm Snatch (50/35) 30 BurpeesWeightliftingBack Squat (5RM)

Rideau CrossFit - CrossFitWarm-up30" Table 10 SA Snatch 10 SA OH LungeMetconMetcon (Weight)EMOM Snatch Ladder 20 Double-unders 1 Snatch Weight increases each round 75/55 95/65 115/75 135/95 155/105 165/115 175/120 185/125 200/130

Rideau CrossFit - CrossFitWarm-up10 OH Lunges 10 Stir the Pot 5 Inch-wormsMetconMetcon (Time)21-15-9 Deadlift (225/155) Wall-balls Chest to Bar Pull-ups -then- 3RFT 50 Air Squats 10 Shoulder to Overhead (135/95)