Plateau
EMOM 21
min 1: 5 stricte pull-ups + 7 Hand release push-ups + 9 sit-ups
min 2: 20 Kb swing 24/16
min 3 : 15/12 calorie row

Rosemont
EMOM 21
min 1: 10 stricte pull-ups
min 2: 10 Stricte HSPU
min 3 : 10 back squat from rack 135/95

Crossfit Original
Quarter Gone Bad

5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Défi Crossfit

Thrusters 5-5-5-5

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