Plateau
For Time
15-12-9-6-3
Strict ring dip
Strict pull up
200m run entre chaque
Time cap : 12 min

Accumuler 3 min de hollow body

Rosemont
3×5 power cleans tng + 5 weighted dips
then
21-15-9
Power cleans 135/95
Dips

Crossfit Original

Rest day ou 1 des 3 wod suivants:
3 rounds for time of:
800-m run
50 box jumps

Men: 24-in. box
Women: 20-in. box
or
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
or
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

Défi Crossfit
12 min amrap
7 ohs
12 jump over box
15situps

Post your scores to the Whiteboard.