Rideau CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

3 rds

30 high knees

15 air squats

5 inchworms

+6′ in squat circle

Weightlifting

10′ alt EMOM

Odd mins: 10 strict press

Even mins: 10 bicep curls

Metcon

Metcon (Time)

For time

21-15-9

thrusters

bar-facing burpees