Plateau & Rosemont
Back Squat
3-3-3-3-3
then
Tabata alterné 16 rounds
kb swing 32/24
wall ball

Crossfit Original
3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups

Defi Crossfit
3 rounds time cap 8 min
10 hang power snatch 135/95
15 burpee over bar

Post your scores to the Whiteboard.