Rideau CrossFit – CrossFit

Warm-up

10 cal Airdyne

10 S.A. Snatch

10 S.A. OH Lunge

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Skill

15′ of structured skill work! Ask a coach, get some help!