Plateau
3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders
Cap 14 min

Rosemont
5rds
5back squats 275/185 or 80%of 1rm
15wallballs 20/14
10pushups
Rest 3:00 between rounds
Time cap:25:00

Crossfit Original
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

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

Post your scores to the Whiteboard.