Plateau

Nicole 
Durant 20 min : 
400m run 
Max strict pull up unbroken

Rosemont

Part A: jumprope practice
Either 10-20-30-40-50-40-30-20-10 unbroken double unders or 5-10-15-20-25-20-15-10-5 unbroken triple unders.

10minute time cap.

Part B: 1 mile run afap

Part c: find 1rm deadlift

Crossfit Original

On a continuously running clock, 2 minutes of each for max reps of:

Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps

20 minutes of SLIPS practice, before and after.

Defi Crossfit

Cindy
20 min amrap
5 pull-ups
10 push-ups
15 air squats