Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice!!MetconMetcon (AMRAP - Reps)2' M.E. Wall-balls 1' Rest 2' M.E. Row for cal 1' Rest 2' M.E. Thrusters 1' Rest 2' M.E. Air Bike

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 cal Row 10 Burpees 30 Double-undersWeightliftingClean and Jerk (10x1)MetconMetcon (Weight)Every 2' Perform: 200m Sprint 1 Clean and Jerk +10-20lbs Choose your own jumps, plan to do 10 sets.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 S.A. Snatch 10 S.A. OH Lunge 1 Sled DragMetconMetcon (Time)4 RFT 12 Box Jump-overs 25 Deadlifts (155/105) 400m Run

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 OH Walking Lunge 60" Side Plank 5 Inch WormsMetconMetcon (AMRAP - Reps)Every 90" for 5 Rounds 10 cal Air Bike M.E. HSPU

Rideau CrossFit - CrossFitMetconMetcon (No Measure)OPEN GYM! C'mon in and work on anything you'd like. if you need some ideas, all of the coaches are happy to help :)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconMetcon (Time)2 RFT 25 cal Row 25 HSPU 25 Deadlifts (225/155) 100 Double-unders

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)1 Slider Walk 1 Yoke Carry/Sled Drag 10 Toes to BarMetconMetcon (Time)4 RFT 10 Power Snatch (135/95) 20 Wall-ball 400m Run

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 cal Air Bike 1 Sled Push 10 Box JumpsWeightliftingFront Squat (3-3-3-3-3)

Rideau CrossFit - CrossFitWarm-up10 S.A. Snatch 10 S.A. OH Lunge 10 Stir the PotMetconMetcon (AMRAP - Reps)2' AMRAP Double-unders 1' Rest 2' AMRAP Toes to Bar 1' Rest 2' AMRAP Over the Box Jumps (24/20) 1' Rest 2' AMRAP Burpees to 6" Target 1' Rest 2' AMRAP cal Airdyne

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)30 DUs 10 wallballs 5 inchwormsMetconMetcon (AMRAP - Reps)Tabata This!! 5x[8x(20"/10")] Tabata row 1' rest Tabata air squats 1' rest Tabata pullups 1' rest Tabata pushups 1' rest Tabata situps DONE :)