CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

6:00 AMRAP

8 Kettlebell Swings

8 Front Rack Lunges w/ KB

8 Push Press w/ KB (8 each arm)

Strength

B: Clean

Every 3 Minutes Complete 1 Set

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

Round 1 70%

Round 2 75%

Round 3 80%

Metcon

C: Metcon (Time)

3 Rounds

50′ DB Front Rack Lunges 50/35s

30 Box Jump Overs 24/20″

60 Double Unders

Time cap: 12:00
Beginner: 30/20; 20 Box Jump Overs 20/16″; 100 Singles

Intermediate: 40/25#; 20 Box Jump Overs at Rx; 40 Double Unders

Advanced: Rx

Extra Credit

D: Metcon (Time)

Row 250m x 30

Rest :30

Cool Down