CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Rounds

12 Burpees

12 Handstand Push Ups/HS Holds (~30 sec) – 2 sets or less on HSPU

50′ Waiters Walk w/ 1 Dumbbell

Strength

B: Metcon (3 Rounds for reps)

Every 3 Minutes Complete 1 Set

Max Rep Touch and Go Snatch (Power, Squat or mix of both)

Round 1 70%

Round 2 75%

Round 3 80%

Metcon

C: Metcon (Time)

3 Rounds

30 Box Jump Overs 24/20″

20 Double Dumbbell Ground to Overhead 35/20s
Both Clean and Jerks and Snatches are allowed today. Test both before the WOD to see what feels more efficient

Beginner: 20 Box Jump Overs 20’16″; 15 DB G2OH 25/15#

Intermediate: 25 Box Jump Overs at Rx

Advanced: Rx

Extra Credit

D: Metcon (5 Rounds for reps)

AMRAP 3 Minutes x 5

Row 500/400m

Max Muscle Ups in remaining time

Rest 2:00

Cool Down