Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 1 Agility Ladder 10 Gymnastics Kips 10 Suitcase Deadlifts -then- 6' in the bottom of the squatWeightliftingFront Squat (12x3)Back Squat (3x14)MetconMetcon (Time)For Time: 100 Burpees *EMOM 5 Deadlifts (225/155)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Warm-up 3 Rounds for Quality on the minute: 10 cal Run 10 cal Row 10 cal Ski -then- 6’ in the bottom of the squatSkillSnatch (1x100)

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 squatWeightliftingBanded Push Press (12x2)12x2 Push Press OTM @50% + Black/Red Bandx1: Bent Over Row (3x15)MetconMetcon (AMRAP

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 20 y-pulls 5 Long Inch Worms 10 Plate Overhead Squat -then- 6’ in the squatWeightliftingBack Squat (1RM)Front Squat (3x10)MetconMetcon (Time)5 Rounds For Time: 5 Stone Over Shoulder 15 cal Air Bike 30 Double-unders

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)"bout that squat life!"MetconMetcon (AMRAP - Reps)In Partners: 3x 1' Rounds 30" work/30" rest Stone Over Shoulder Sled Push (10m) Burpee Toes to Bar Box Jump (24/20)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingBehind the Neck Push Press (1RM)Build to a 1RM BTN Push PressMetconMetcon (Time)For Time: 50 Pull-ups 10 Overhead Squats (155/105)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 1 Agility Ladder 10 Gymnastics Kips 10 Suitcase Deadlifts -then- 6' in the bottom of the squatWeightliftingBanded Deficit Deadlift12x2 OTM Banded Deficit Deadlift at 60% + PurpleMetconMetcon (Time)5 RFT 200m Sprint 20 Wall-balls

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the minute: 10 cal Run 10 cal Row 10 cal Ski -then- 6’ in the bottom of the squatSkillClean and Jerk (1x100)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 20 y-pulls 5 Long Inch Worms 10 Plate Overhead Squat -then- 6’ in the squatWeightliftingBanded Deadlift (1RM)Banded DeadliftMetconMetcon (Time)In Partners: 10-8-6-4-2 Overhead Squat (135/95) Bar Facing Burpees