Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconMetcon (Time)In Partners: 100 Sandbag over shoulder 100 Toes to Bar 100 Push-ups 100 cal Air Bike

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 OH Plate Squats 10 S.A. KB Snatch 10 Kossak SquatsWeightliftingSnatch (1-1-1-1-1-1-1-1)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingFront Squat/Back Squat Day 6 (5x12)5x (4 Front Squats/8 Back Squats) @94% of last session

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Kb Swings 10 S.A. OH Lunge 60" PigeonMetconMetcon (AMRAP - Reps)20' AMRAP 1 Round of Cindy 1 Clean and Jerk (135/95) 1 Round of Cindy 2 Clean and Jerk 1 Round of Cindy 3 Clean and Jerk Etc. Cindy 5 Pull-ups 10 Push-ups 15 Squats

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Burpees 10 Scap Pull-ups 5 Inch-wormsMetconMetcon (Time)For Time: 400m Walking Lunge 400m Sprint

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat testMetconMetcon (Time)100 wallballs for time **5 burpees EMOM

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingFront Squat/Back Squat Day 5 (4x12)FS/BS 4x(4/8 @75%)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconMetcon (AMRAP - Reps)Every 2' for 3 Rounds 200m Run M.E. Pull-ups -Rest 2'- 6' AMRAP 12 Cal Row 6 Sandbag over Shoulder

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconBear Complex (5x5)Power Clean Front Squat Push Press Back Squat Second Push Press

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's ChoiceWeightliftingFS/BS Day 4 (4x 20)4x 7 Front Squats + 13 Back Squats @94% of last session