Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!MetconMetcon (AMRAP - Reps)For time 100 feet HS walk Every break, do 1 strict HSPU. Time cap = 9 minutes

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 14 step ups 15 air squats 10 walking lunges + 6' squat circleMetconMetcon (Time)Every 3' for 5 sets 20 box jump overs 10 front squats Record your time per round. Time for the metcon is the sum of all five

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 pushups 30" hollow body hold 40 single skips + 6' squat circleMetconMetcon (Time)10 RFT 200 m run 30 DU

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 inchworms 30" table 10 strict press with PVC + 6' squat circleMetconMetcon (AMRAP - Reps)6'AMRAP 3 bent rows 2 bicep curls 1 strict press +1 rep per round (e.g., round two = 4 bent rows, 3 bicep curls, and 2

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat circle :DMetconMetcon (AMRAP - Reps)Death by pullups **start each set with 15 jumping jacks

Rideau CrossFit - CrossFitMetconMetcon (Time)For time: 3 km run 200 DU 100 burpees Partition as you please.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 KB swings 10 SA snatches 5 pullups +6' squat circleMetconMetcon (Time)5 sets 15 thrusters 10 bent row rest 90" **score = slowest round

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)3 rounds 16 death march 5 long inchworms 200 m runMetconMetcon (Time)9-15-21-15-9 Deadlift Burpees over bar

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)3 rounds 10 scap circles 10 OH walking lunge 30" backward skips +6' squat circleMetconMetcon (AMRAP - Reps)In a 10' window Annie - then - AMRAP strict pullups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 15 step ups 10 Cossack squats 60" pigeon +6' squat circleMetconMetcon (Time)5RFT 400 m run 20 pistols