Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds For Quality On the Minute:

10 Seated KB Strict Press

10 Gymnastics Kips

10 Single Arm Overhead Walking Lunges

-then-

6′ in the bottom of the squat

Weightlifting

Overhead Squat (1RM)

Romainian Deadlift (RDL) (3×15)

RDL

Metcon

Metcon (Time)

“Roaming Diane”

For Time:

21-15-9

Deadlift (225/155)

Handstand Walk