Rideau CrossFit – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds for Quality on the Minute:

20 Y-Pulls

10 Scap Circles

1 Sled Push

Weightlifting

Ring Rows (12×2 OTM Banded to the floor)

Kettlebell Snatch (3×20)

Metcon

Metcon (AMRAP – Reps)

12′ AMRAP

5-5, 10-10, 15-15, etc.

Strict Press

Strict Pull-up

** 50 Double-under between rounds.