CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2:00 of couch stretch each side

then

15-12-9

Burpees

KB Swings

Strength

B: Metcon (Time)

Front Squat

40 Reps for time @ 65%

Rack/Unrack anytime
Beat your time from last week!

Metcon

C: Metcon (Time)

For Time

25-20-15-10

Power Snatch 75/55lbs

6-5-4-3

Bar Muscle Ups

Time cap: 15:00
Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)

Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

EMOM for 21 Minutes

12/8 Calorie Bike

12/10 Calorie Row

12 Lateral Burpees over bar
Rotate through movement on the minute

Cool Down