Plateau
Deadlift
3×3 @ 80%
then
Tabata alterné (8 rounds)
deadlift 315/225
burpees

Rosemont
40 walking lunges db 50/35 (standard open)
40 wall ball
40 toes to bar
40 wall ball
40 power clean 50/35 db

Crossfit Original
3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute

Defi Crossfit
Technique de rameur et double unders
then
7 rounds (debutant 4 rounds)
20 calorie row
40 double unders

Force
Weighted push ups 3rm
then
2 set 15-20 reps
Db shoulder press
then
4 set
Max rep chin up
Max det horizontal ring row
Rest 2 min
then
3x max hollow rock

Post your scores to the Whiteboard.