Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds

35 single unders

5 long inchworms

10 Cossack squats

+6′ squat circle

Gymnastics

10′ EMOM

Odd mins: 30″ COB hold

Even mins: 2 pushups + 15″ hold in the bottom of the pushup

Metcon

Metcon (Weight)

DT-ish

Every 15″ for 10 minutes

1 deadlift + 1 hp clean + 1 S2OH

Score is the weight you use for the duration of the metcon.