Plateau
4 rounds
4 push press
max push ups
rest 3 min
then
1000m row

Rosemont
7 rounds
7 hang power clean 135/95
10 pull-ups
15 burpees

Force
Power Clean
5×3
then
B) Weighted pull-ups 3×5
then
21-15-9
thrusters 95/65
hop over bar

Crossfit original

1 des 3 wod suivant au choix
7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope
or
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups
or
Overhead Squat
3-3-3-3-3

Defi Crossfit
A) crossfit warm-up (15 min)
3x 10 ohs avec baton
10 ring row
10 push-ups
10 sit-ups
10 back extension

B) technique de rameur ( 15 min)

C) amrap 10 min
1.5 km rameur
max jump over box

Post your scores to the Whiteboard.