Rideau CrossFit - CrossFitMetconMetcon (Time)For time: 3 km run 200 DU 100 burpees Partition as you please.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 KB swings 10 SA snatches 5 pullups +6' squat circleMetconMetcon (Time)5 sets 15 thrusters 10 bent row rest 90" **score = slowest round

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)3 rounds 16 death march 5 long inchworms 200 m runMetconMetcon (Time)9-15-21-15-9 Deadlift Burpees over bar

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)3 rounds 10 scap circles 10 OH walking lunge 30" backward skips +6' squat circleMetconMetcon (AMRAP - Reps)In a 10' window Annie - then - AMRAP strict pullups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 15 step ups 10 Cossack squats 60" pigeon +6' squat circleMetconMetcon (Time)5RFT 400 m run 20 pistols

Rideau CrossFit - CrossFitMetconMetcon (No Measure)Recovery day Do some mobility work or spend 20' practicing skills (e.g., handstands, turkish getups, nasal breathing cardio, snatches,

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)Athlete's choice!MetconMetcon (AMRAP - Reps)5'AMRAP 2-2, 4-4, 6-6, etc burpee pullups HSPU Rest 2' 5'AMRAP 2-2, 4-4, 6-6 DB bent row pushups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 30 single unders 10 strict press 10 Russian KB swings +6' squat circleMetconMetcon (Time)7RFT 4 devil's press 25 DUs

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!Jack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)3 rounds 20 hollow body rocks 30" table 15 air squats +6' squat circleMetconWarm-up (No Measure)21-15-9 DB squat clean T2B