Plateau
AMRAP 4:
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4:
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
“Grace”
30 Clean & Jerks (135/95#)

Rosemont
Amrap 8 min
20 db snatch 50/35
10 burpee jump over box
rest 8 min
amrap 8 min
20 db walking lunges 50/35
10 t2b
8 power clean
8 db power clean

Crossfit Original

Rest day ou 1 des 3 wod suivants:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell
ou
Deadlift
Find your 1 rep max.
3-3-3-3-3
ou
For time:
115-lb. overhead squats, 30 reps
15 muscle-ups
115-lb. overhead squats, 20 reps
10 muscle-ups

Defi Crossfit
5 rounds
10 push press 75/55
10 burpees

Post your scores to the Whiteboard.