Rideau CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 burpees
10 scap shrugs
30″ hollow body hold
+6′ squat circle
Metcon
Metcon (Time)
4RFT
400 m run
1 rounds of Mary
Note: Mary = 5 HSPU, 10 pistols, 15 pullups
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