Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat testMetconMetcon (Distance)Row for distance 14x(45"/15") at your 10' pace less 15"

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconMetcon (AMRAP - Reps)EMOMUF 5 Burpees OTBB +2 Wall-balls *If you don't make it to 100 Wall balls, it becomes a 15' AMRAP of Wall Balls -Then- 10' to Establish 1RM Hang SnatchHang Snatch (1RM)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)15 Air Squats 10 Burpees 5 Pull-upsMetconMetcon (AMRAP - Reps)15' AMRAP 12 cal Air Bike 8 Deadlifts (225/155) 4 Push-ups/HSPU

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Gymnastics Kips 60" Pigeon 10 cal RowMetconMetcon (AMRAP - Reps)Hang Squat Clean Thruster 5 x 90"/30" at each weight 95/65 115/75 135/95 155/105 185/125 Scoring will increase with the increase in weight: 1:1 1:2 1:3 1:4 1:5

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)1 Slider Walk 5 Inch Worms 10 Box JumpsMetconMetcon (AMRAP - Reps)9' AMRAP 12 Toes to bar 8 Deadlifts (115/75) 4 Snatches (115/75) -then- 6' to Establish 1RM ThrusterThruster (1RM)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 KB swings 10 cal bike 10 scap pullupsMetconMetcon (Time)For time: 150 DUs and 75 C2B **Partition as you wish. #strategy

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Squat City!MetconMetcon (AMRAP - Reps)8' AMRAP 9 Thrusters (95/65) 3 Ring Muscle-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choose your own Adventure!MetconMetcon (Distance)Row for Distance: 16x (40"/20") Aim for 15" faster than your average pace over your last 10' Row.

Rideau CrossFit - CrossFitMetconWarm-upWarm-up (No Measure)10 PVC Overhead Squats 10 Box Jumps 10 cal SkiMetcon (AMRAP - Reps)EMOMUF 5 Burpees OTBB +3 Wall-Balls -then- 1RM Power Snatch