CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

15-12-9

Bar Facing Burpees

Light Deadlifts

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

30 Air Squats

10 Power Cleans 155/105lbs

5 Bar Muscle Ups
Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups

Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)

Advanced: Rx

Rest 8:00

EMOM

C: Metcon (No Measure)

EMOM 20 Minutes, alternate movements

A) 10 Double Dumbbell Ground to Overhead 50/35s

B) 10 Bar Facing Burpees
Beginner: 6 reps of each, 30/15#

Intermediate: 8 reps of each, 40/25#

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

Row 500m x 8

Rest :60

Cool Down