Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute 5 Long Inch Worms 10 Cossack Squats 20 HB Rocks -then- 6' in the bottom of the squatWeightliftingBanded Push Press (5x3, 5x2 @60% + bands)12x2 Push Press OTM @50% + Black/Red BandBent Over

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 20 Y-Pulls 10 Single Arm Overhead Walking Lunge 5 cal Ski -then- 6' in the SquatWeightlifting4" Deficit Deadlift (1RM)1RM Deadlift from a 4" DeficitFront Squat (4x10)MetconMetcon (Time)2000m Row **every 250m 5 Toes to Bar

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' SquatMetconCindy (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 / 5-R) 15

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingBehind The Neck Jerk (1RM)Pull-ups (3x8)MetconMetcon (Time)In Partners For Time: 125 Burpees ** EMOM 5 Wall Balls One working one resting, start the first minute with wall balls.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 1 Sled Push 1 Slider Walk 10 PVC Strict Press -then- 6' in the bottom of the squatWeightliftingFront Squat (12x3)Back Squat (3x14)MetconMetcon (Time)For Time: 15-12-9 Row for cal Thruster (95/65)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 10 cal Air Bike 10 cal Ski 10 cal Run -then- 6’ in the bottom of the SquatSkillPull-ups (1x1000)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 20 Y-Pulls 10 Single Arm Overhead Walking Lunge 5 cal Ski -then- 6' in the SquatWeightliftingBanded Push Press (12x2 @55%)12x2 Push Press OTM @50% + Black/Red BandMetconMetcon (AMRAP - Reps)7' AMRAP 3-3, 6-6, 9-9,

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute 5 Long Inch Worms 10 Cossack Squats 20 HB Rocks -then- 6' in the bottom of the squatWeightliftingRack Pull (1RM)Deadlift from off the floorMetconMetcon (Time)18' AMRAP 6 Toes to Bar 12 Clean and Jerk (135/95) 18

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10’ SquatMetconMetcon (Time)In Partners: 200 wall-balls *EMOM 5 T2B (1’/1’)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingShoulder Press (1RM)Pull-ups (3x5)MetconMetcon (Time)For Time: 21-15-9 DB Thruster Toes to Bar