Plateau
En équipe de 4
500/350 cal assault bike
(Time cap 21 min)

Terminer avec not for Time
T/Y/W (pour les épaules)

Rosemont
team wod
With a partner, one person works at a time:
100jumping lunges
100burpees
100 clean and jerks 135/95
100burpees
100jumping lunges
Time cap: 25min.

Crossfit Original

Rest day ou 1 des 3 wod suivants:
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups
or
21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. box
or
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

There is no rest between rounds.

Défi Crossfit
12 min amrap (débutant 8 min)
5 OHs 95/65
7 knee raise / t2b (ne pas prendre de temps de technique pour le t2b)
9 jump over box

Post your scores to the Whiteboard.