CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

8 Hip Extensions on GHD

8 Hollow Swings (increase speed each round)

Row 200m

Strength

B: Deadlift (3-6-9)

Weight should decrease each set as reps increase

Metcon

C: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Beginner: 95/55; Hanging Knee Raise with feet to hip level

Intermediate: 115/75; Rx T2B

Advanced: Rx

Cool Down