Plateau
5 rounds
500m row
30 pistol squats
30 pull ups

Rosemont
3x max rep stricte pull ups
then
5 rounds
10 hang power clean 135 unbroken ( 20 burpees penslité)
20 burpee jop ober box

Defi Crossfit
Technique de pistol squat
then
20 min amrap
10 db shoulder press
20 pistol squat
30 burpees

Force
Back Squat
Find your 3 rep max.
then
3 set
6 db reverse lunge
then
3 set
12 good morning
then
2x max t2b

Crossfit Original

Rest day ou un des trois wod suivants:
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
or
3 rounds for time of:
3 legless rope climbs
6 push jerks, 225 lb.
12 deadlifts, 225 lb.
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball
or
Back Squat
Find your 1 rep max.
3-3-3-3-3

Post your scores to the Whiteboard.