Rideau CrossFit – CrossFit

Warm-up

10 KB Swings

10 Wall-Balls

20 Double-unders

Gymnastics

10′ EMOM

10′ EMOM

Even: 30″ in the bottom of the dip

Odd: 10 HSPU

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles