Plateau
“Hammer”
5 rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Time cap 20:00
( Les partenaires alternent les rounds, cela devrait prendre maximum 1:30 par round)

Rosemont
Emom 25min.
1: cal row 15/12
2: db box step over 15reps 24/20 db50/35
3: 10 hspu
4: 10 L-sit pullups
5: rest

Crossfit Original

Rest day ou 1 des 3 wod suivants:
Deadlift
10-10-5-5-3-3
OR
“Dork”
33 back squats, 135lbs
15 burpees
33 deadlifts, 135lbs
15 burpees
33 kettlebell swings, 24kg
15 burpees
OR
Overhead Squat
Find your 1 rep max.
5-5-5-3-3-3-1-1-1

Défi Crossfit
5 rounds
10 pull ups beatswing élastique
20 db step up 30/20
10 burpees

Post your scores to the Whiteboard.