Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 OH Lunge 10 S.A. Snatch 10 Slider Inch-wormsMetconMetcon (Time)5 Rounds 30 Double-unders 20 Burpees to 6" 10 HSPU

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Burpees 10 KB Swings 30" TableMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L /

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)30" Hollow Body Hold 10 Scap Pull-ups 10 Box JumpsMetconCrossFit Games Open 17.3 (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Single Arm OH Lunge 60" Side Plank 1 Slider WalkMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Wall- balls 10 Power Cleans (95/65) after each round

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Saturday Squat Circle!MetconMetcon (AMRAP - Reps)8' AMRAP 2-2, 4-4, 6-6, etc. Thrusters (95/65) Double-hop Burpees

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!Open GymMax out Friday!!!

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Gymnastics Kips 60" Side Plank 5 Strict Pull-upsMetconMetcon (Time)For time: 20 Push-ups 25 Sandbag Over Shoulder 30 KB Swings (16/24) 35 Strict Press 40 S.A. Snatch (50/35) 45 Double-unders

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)5 Inch Worms 10 S.A. OH Lunge 10 cal RowMetconMetcon (AMRAP - Reps)7' AMRAP 10 cal Airdyne 15 Overhead Squat(95/65)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)20" L-sit 10 Burpees 30 Double-undersMetconMetcon (Time)21-15-9-15-21 Wall-balls Toes to Bar Box Jumps

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 RDL 10 Push-ups 10 Ring RowsMetconMetcon (Time)10' AMRAP AB for Cals -then- 2 Rounds 21 Deadlifts (225/155) 15 BF Burpees 9 Chest to Bar Pull-ups -then- 10' AMRAP Row for cals Calories count against your time for the two rounds. 1 cal = 1