Plateau
Squat clean and jerk
Work to a heavy single
then
AMRAP 10:
15 Kettlebell Swings (53/35#)
15 Wallballs (20/14#)

Rosemont
Back Squat
3-3-3-3-3
then
10 min amrap
20 kb swing 24/16
20 walking lunges

Crossfit Original

Rest day ou 1 des 3 wods suivants

For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.
or
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
or
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row

Defi Crossfit
Emom 16
Paire: 20-30 du’s
Impaire : 8-12 burpees

Post your scores to the Whiteboard.