CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)


Push Ups

Air Squats

Gymnastic Kips


B: Metcon (Time)

Front Squat

40 Reps for time @ 60% 1RM

Rack/Unrack anytime


C: Metcon (2 Rounds for reps)

AMRAP 6 Minutes x 2

Row 750m

30 Overhead Squats 95/65lbs

Max Toes to Bar in remaining time

Rest 4:00 between efforts
The overhead squats should be 3 sets or less for both rounds. Athletes should have at least one minute for the toes to bar. Commit to big sets of overhead squats!

Beginner: Row 600/500m; 20 Overhead Squats at 55/35; Hanging Knee Raise

Intermediate: 25 OHS @ 75/50

Advanced: Rx

Extra Credit

D: Metcon (3 Rounds for time)

Bike 5/4.5m x 3

Rest 3:00

Cool Down