CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

20 Band Pull Aparts

20 Jump Squats

20/14 Calorie Bike

Strength

B: Snatch

Every 3 Minutes Complete 1 Set

Max Rep Touch and Go Snatch

Round 1 75%

Round 2 80%

Round 3 85%

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

3 Rounds of “Cindy”

3 Squat Cleans 155/105lbs

Add 10/5lbs each Round
Beginner: 3-6-9 “Cindy”; 95/55

Intermediate: 135/85

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

Row 2k x 4

Rest :90

Cool Down