Plateau
50 db snatch
400m course
50 pull ups
400 m course
50 db front squat
400m corse
50 pull ups
400m course
50 db snatch

Rosemont
Demandez à Simon

Crossfit Original

Rest day ou 1 des 3 derniers wod:
10 2-minute rounds of:
50-yard swim
Max-rep 35-lb. dumbbell power clean and jerks
ou
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups
ou
5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps

Defi Crossfit
21-15-9
front squat 135/95
burpee over bar

Post your scores to the Whiteboard.