Rideau CrossFit
Warm-up
9′ OTM
Choice!
6′ Squat Hold
Handstand Pratice
Shoulder Touches, Wall Holds, HS Walking
Front Squat
8′ EMOM 2 Front Squats @ 75% of 1RM
Metcon
3′, 6′, 9′ AMRAP
50 squats
40 KB swings
30 Push-ups
20 OH Lunges
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