Rideau CrossFit - CrossFitMetconMetcon (No Measure)August Long weekend Open Gym: 10AM-noon

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!GymnasticsHandstand Practice (30' Practice)Handstand Progressions.MetconMetcon (AMRAP - Reps)Death by HSPU Every minute add one rep of Handstand Push-ups Minute 1 - 1 Rep Minute 2 - 2 Reps Minute 3 - 3 Reps etc.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice!!MetconMetcon (Weight)7/13 front squats/HBBS at 70% of 1RM front squat

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 scap pullups 60" side plank 10 KB swingsMetconMetcon (Time)4RFT 400 m run 50 m sled push/pull 6 clean and jerks (155/105)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Plate OH Squat 40 Double-unders 5 False Grip Ring Pull-upsWeightliftingPush Press (5x5)MetconMetcon (Time)12' AMRAP 5 Push Press (115/75) 10 Deadlift(115/75) 15 Burpees OTBB