CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Rounds

8 Bar Facing Burpees

6 Power Cleans

4 Push Jerks

Metcon

B: Metcon (Time)

4 Rounds

15 Clean and Jerk 135/95lbs

15 Bar Facing Burpees

Time cap 12:00
Beginner: 10 reps of each, 95/65#

Intermediate: 12 reps of each, 115/75#

Advanced: Rx!

Rest 8:00

EMOM

C: Metcon (No Measure)

Every 5 Minutes for 15:00

Row 500/400m

8 Deadlifts 255/175
Refer to your deadlift 9’s or 12’s from previous weeks to determine an appropriate weight. The deadlifts should be performed as a single, unbroken set. You may adjust weight between rounds.

Extra Credit

D: Metcon (No Measure)

Bike 24/18 Calories x 5

Rest 2:00

Cool Down