Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choiceMetconMetcon (AMRAP - Reps)Tabata!! Do one tabata (4 mins) for each of these movements. 1 min rest between tabatas. Lateral hops over DB DB squat clean (50/35) Pullups V-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 single-arm suitcase deadlift 10 goblet squats 30" table +6' squat circleMetconMetcon (Time)For time 50 DB snatch 40 wallballs 30 SDHP 20 dips 10 C&J

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 inchworms 5 box step-ups + 5 box jumps 35 single unders +6' squat circleMetconMetcon (AMRAP - Rounds and Reps)12' AMRAP 20 feet HS walk 50 DU **Sub out the HS walk for bear crawl, wall walks, or shoulder taps

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 1' ladder drills 10 PVC OH squat 60" pigeon +6' squat circleMetconMetcon (Time)21-15-9 OH squat bar-facing burpees

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 3 pullups + 3 pushups 10 burpees 10 RDLMetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"

Rideau CrossFit - CrossFitMetconMetcon (Time)10 hill sprints Rest as needed between sprints. Score = total time of sprints (not including rest time).

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!MetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 tall box step ups 15 single unders +15 DU 10 scap shrugs + 6' squat circleMetconMetcon (Time)5 RFT 10 pullups 20 situps 20 box jumps

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 15 air squats 60" pigeon 5 pullups + 6' squat circleMetconMetcon (Time)100 burpees **EMOM: 6 thrusters

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 30" table 10 Cossack squats 30 DU + 6' squat circleMetconMetcon (Time)21-15-9 HSPU Front rack walking lungeGymnastics10'EMOM: 3 wall walks