CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Metcon (No Measure)

EMOM 18min

1stmin 4-6 muscle up ( 4-6 strict pull ups )

2nd min 30 sec max hs walk /hs hold

3rd min 30sec max l-sit/ hollow hold

Metcon

B: Metcon (Time)

light weight DT 95/65

move fast and hold on

12 DL

9 HPC

6push jerks

x 5rds

sub 5min ?

Cool Down