CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 rounds each rowing 300 with a partner.

Perform burpees while partner rows.


B: Metcon (3 Rounds for time)

With a partner. You can pick which order to perform the 6-minute WODs based on equipment availability. The partners will do the 6-minute chipper in reverse order. For example, Partner A rows 500m while Partner B completes 30 burpees. Once both partners are done, they perform 30 synchro wall balls. Then Partner A performs 30 burpees while partner B rows 500m. If partners finish the workout under 6 minutes they get extra rest.

In 6 minutes:

Row 500m

30 Synchro Wall Balls

30 Burpees

Rest 2 minutes

In 6 minutes:

Bike 1200/1000m

30 Synchro Kettlebell Swings

30 Steps Walking Lunge with KB in Goblet Squat position

Rest 2 minutes

In 6 minutes

Row 500m

30 Synchro Toes to Bar (scale 40 partner med ball sit ups – legs linked, pass ball between reps)

15 D-Ball Cleans

Cool Down