Plateau & Rosemont
Shoulder Press
Dumb & Dumber
300m Row
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang

Crossfit Original
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Défi Crossfit
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Post your scores to the Whiteboard.