Plateau
15 min pour travailler un 3 reps lourd de Hang power Clean

Ensuite
3 rounds
20 hang power clean (95/65)
20 front squat
20 push press
(Time cap 12 min)

Rosemont
Front Squat
5-5-3-3-3-1-1-1-1

Crossfit Original

Rest day ou 1 des 3 wod suivants
Clean & Jerk
1-1-1-1-1-1-1
or
Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
or
3 rounds for time of:

15 squat cleans
15 ring dips

Men: 135 lb.
Women: 95 lb.

Défi Crossfit
21-15-9
power clean 135/95
ring dips

Post your scores to the Whiteboard.