Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 cal Row 10 OH Lunge 10 KB SwingsMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat warmupMetconMetcon (AMRAP - Reps)Every 3' for 5 rounds 15 cal air bike ME wallballs

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!Metcon"Mrs. Billard" (AMRAP - Reps)12' AMRAP 20 Strict Press (95/65) 17 cal Row -then- 8' to Establish: 1 RM Deadlift

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 KB Swings 10 cal Air Bike 60" PigeonMetconMetcon (AMRAP - Reps)11' AMRAP 20 SDHP (95/65) 15 Toes to Bar 10 HSPU

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 S.A. Snatch 10 S.A. OH Lunge 10 BurpeesWeightliftingBack Squat (1-1-1-1-1-1-1)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)60" Side Plank 10 Single Leg RDL 10 Box JumpsMetconMetcon (Time)Buy-in: 1000m Row -then- 10-20-30-40-50-40-30-20-10 Double-unders *** 5 Deadlifts @225/155 for every miss and between each set. -then- 50 cal. Air Bike

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)5 inch worms 10 wallballs 10 cal rowMetconMetcon (Time)4RFT 400 m run 25 pullups 50 pushups 75 air squats ** 35' time cap

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat testMetconMetcon (Weight)10' to find 3RM deadliftMetconMetcon (Weight)10' to find 3RM OH squat

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconMetcon (AMRAP - Reps)11' AMRAP 5-5-5, 10-10-10, 15-15-15 DB Snatch (50/35) Wall-ball (20/14) Burpee to 6"

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 KB Swings 60" Pigeon 10 Gymnastics KipsMetconCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap