Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 1 Sled Push 10 Gymnastics Kips 10 PVC Strict Press -then- 6' in the bottom of the squatWeightliftingOverhead Squat (1RM)MetconMetcon (AMRAP - Reps)In Partners: 16' AMRAP 8 cal Air Bike 8 Box Jump Overs (24/20) 8 Toes

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Squat like its hawt!!MetconMetcon (Time)For Time: 100 Double-unders 10 Muscle-ups 100 Double-unders 20 Handstand Push-ups 100 Double-unders 30 Pull-ups 100 Double-unders 40 Push-ups 100 Double-unders 50 Air Squats