Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality on the Minute:

1 Sled Push

1 Slider Walk

10 PVC Strict Press

-then-

6′ in the bottom of the squat

Weightlifting

Front Squat (5×3, 5×2)

Back Squat (3×10)

Metcon

Metcon (Time)

For Time:

30 Deadlifts (225/155)

20 Burpees OTBB

10 Thrusters (135/95)