Rideau CrossFit – CrossFit

Warm-up

5 Inch worms

10 OH lunges

30 Double-unders

Weightlifting

10′ EMOM P. Snatch/Hang Snatch (10′ EMOM)

10′ EMOM

1 Power Snatch + 1 H. Snatch

Metcon

Metcon (AMRAP – Reps)

Every 1:45 until you cannot complete the work before the next interval:

5 Shoulder to overhead (115/75)

10 Deadlift 9115/75)

15 Box Jumps (24/20)