Plateau
40 calorie row
30 box jump /24/20
20 toes to bar
10 power clean 185/135
20 toes to bar
30 box jump 24/20
40 calorie row

Rosemont
100 double unders
15 muscle-ups
75 double unders
10 muscle-ups
50 double unders
5 muscle-ups

Crossfit Original

Rest day ou 1 des 3 wods suivants
AGOQ Workout 1

For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
or
AGOQ Workout 2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
or
AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups

Defi Crossfit
5 rounds (time cap 15 min)
400m course
15 deadlift 225/155

Post your scores to the Whiteboard.