Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 60" pigeon 10 walking OH lunges 5 inchworms + 6' squat circleMetconMetcon (Time)5RFT 25 wallballs 100 m farmers carry 10 HSPU Sub out light-ish thrusters for the wallballs, if needed.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 20 high knees 10 Cossack squats 10 burpees + 6' squat circleMetconMetcon (Time)10 x 200 m sprint Rest as needed. Score is the slowest 200 m sprint.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 pullups 10 pushups 15 air squats +6' squat circleMetconCrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat circleMetconMetcon (No Measure)Skill day! 10' EMOM: strict HSPU Rest 2' 10' EMOM: OH squat Pick your own rep scheme and weight. The goal is to have a fair amount of rest in each minute, allowing time to

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!MetconMetcon (AMRAP - Reps)20' AMRAP 6 deadlifts 12 bent row 24 situps

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 inchworms 10 walking lunges 30" table +6' squat circleMetconMetcon (Time)For time: 10 bar MU -then- 21-15-9 Pistols Power snatches * scale for 1 bar MU = 1 pullup + 1 dip ** if no barbell, do single-arm DB snatches

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 4 turkish getups 10 Cossack squats 100 m run + 6' squat circleMetconMetcon (Time)For time: 100 burpees *EMOM 6 push press

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 deadlifts 5 long inchworms 60" wrist stretches +6' squat circleMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 bent row 8 PVC strict press + 8 PVC BTN strict press 30 DUs + 6' squat circleMetconMetcon (Time)For time: 10-9-8-7-

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat circle!MetconMetcon (No Measure)Recovery day! 20' bike ride **every odd minute, use only nasal breathing.