Plateau & Rosemont
30 toes to bar
400m course
15 squat snatch 115/85
800m course
15 squat snatch
400m course
30 t2b

Crossfit Original

Rest day ou un des trois wod suivants:
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans

Etc., adding one muscle-up and 5 med-ball cleans each round.
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks

Use 60-lb. dumbbells for the farmers carry and push jerks.
3 rounds for time of:
1,200-m run
20 L pull-ups
30 hip extensions, holding a 25-lb. plate

Defi Crossfit
4 rounds (Débutant 3 rounds)
12 back squat 135/95
1:30 max double unders

Post your scores to the Whiteboard.