Rideau CrossFit

Warm-up

9′ OTM
10 Burpees
60″ Plank
5 cal row

6′ Squat

Muscle-up Practice

Snatch

2 rep max with a pause at the knee

Metcon

5 x 3′ AMRAP
1-1, 2-2, 3-3, etc..
Hang Snatch*
Box Jump
*Ascending snatch weight each round