Plateau
Deadlift
5 reps heavy (20 minutes)
then
Emom alterné pour 12 min
10 deadlift (225/155)
20 abmat sit up
Max cal assault bike

Rosemont
Sumo Deadlift
3-3-3-3-3

Crossfit Original

Rest day ou 1 des 3 wod suivants:

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.
or
4 rounds for time of:
400-m run
200-m farmers carry

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
or
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Défi Crossfit
5 rounds
250/200 m Row
Max pull up

Post your scores to the Whiteboard.