Rideau CrossFit – CrossFit

Warm-up

60″ HB Hold

10 cal Airdyne

10 Box Jumps

Gymnastics

10′ EMOM

Even: 6 HSPU

Odd: 3 Muscle-ups

Metcon

Metcon (Time)

Running Fran

21 Thrusters (95/65)

21 Pull-ups

1200M Run

15 Thrusters (95/65)

15 Pull-ups

800M Run

9 Thrusters (95/65)

9 Pull-ups

400M Run