Plateau & Rosemont
0 à 10 min
1 Mile run
Max clean and jerk (135/95)
10 à 13 min
Rest
13 à 20 min
800m run
Max snatch à 115/80
20 à 23 min
Rest
23 à 27 min
400 m run
Max thruster 95/65

Crossfit Original

Rest day ou 1 des 3 wod suivants:

“Linda”
(aka “3 bars of death”)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (1 1/2 BW)
Bench (BW)
Clean (3/4 BW)
or
Regionals Event 6

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.
or
Hero Workout of your choice.

Defi Crossfit
Amrap 10 min
1.5 km rameur
max jump over box

Post your scores to the Whiteboard.