CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Row 300m

10 Burpees

10 Overhead Squats 45/35

Metcon

B: Metcon (Time)

For Time

10 Squat Snatch 135/95lbs

25 Handstand Push Ups

10 Squat Snatch

25 Handstand Push Ups

10 Squat Snatch
Use Open Standard for handstand push ups

Time cap 10:00

Beginner: 95/55; 6 Wall Walks or 6x kick up to HS + :10 Hold

Intermediate: 115/75; 12-15 reps and/or reduced ROM

Advanced: Rx

Rest 8:00

EMOM

C: Metcon (No Measure)

EMOM for 15 Minutes

20 KB Swings 50/35lbs

20 Goblet Squats 50/35lbs

20 Push Ups

Alternate movements each minute
Beginner: 15 reps of each; 35/25: Box Push Ups

Intermediate: 15 reps of each @ Rx weight, 12 Push Ups (female)

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

40 Wall Balls 20/14lbs x 5

Rest 2:00

Cool Down