Plateau
emom 20
min 1: 5 muscle-ups
minute 2: 20 kb swing 24/16
minute 3 20 db walking lunges
minute 4: 50 double unders

Rosemont
21-15-9
Dumbell thrusters
Pull ups
Rest 5 min
21-15-9
Wall ball
Pull ups

Crossfit Original

Rest day ou 1 des 3 wods suivants:
For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.
ou
For time:
50-cal. row
50 toes-to-bars
ou
Andy

For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

Defi Crossfit
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Post your scores to the Whiteboard.