Rideau CrossFit – CrossFit
Warm-up
10 Box Jumps
30″ L-sit
60″ Pigeon
Weightlifting
Hang Clean (10′ to build to a Maximum)
Metcon
Metcon (Time)
In Partners
4 Rounds
10 Burpee Box Jumps
2 Rope Climbs
-then-
4 Rounds
30 Double-unders
15 Wall-balls
-then-
4 Rounds
15 cal Airdyne
10 F. Rack Lunges (135/95)
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