Plateau
For Time :
1 mile run
21 ktb swing (32/24)
21 gobelet squat
800m run
15 ktb swing
15 gobelet squat
400m run
9 ktb swing
9 gobelet squat
Time cap : 26 min

Rosemont
27-21-15-9
Cal row
Burpees

Crossfit Original

Rest day ou 1 des 3 wod suivants:

Deficit deadlift 5-5-5-5-5 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
then
5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups
then
10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.

Men: 135 lb.
Women: 95 lb.

Défi Crossfit
20 min amrap
10 burpees
10 jump over box 24/20
20 double saut

Post your scores to the Whiteboard.