Plateau
Shoulder Press
5-5-3-3-1-1
(Durant 15-18 min)
then
15-12-9-6-3
Push press (115/85)
50’ Walking lunges entre
Time cap 12 min

Rosemont
4rds
3:00on/2:00off
20c2b
16 alternating db snatch 50/35
Max burpee bjo 24/20

Crossfit Original
For 20 minutes perform:
Strict pull-ups – push-ups – squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.

Défi Crossfit
7 rounds (débutant 4 rounds)
20 calorie row
40 double unders

Post your scores to the Whiteboard.