Plateau
4 rounds
On a 3:00 clock:
Run 400m
Max burpee to 6 pouces Target
Rest 2 min entre chaque round

Rosemont
Strict hspu’s
5x max

then
2000m row

Crossfit Original

Rest day ou 1 des 3 wods suivant
For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

♀ 70 lb. ♂ 105 lb.

Practice scales for 20 minutes.
or
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.
or
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

Défi Crossfit
20 min amrap
15 kb swing 24/16
10 stricte pull ups
15 burpees

Post your scores to the Whiteboard.