CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 6:00

10 Wall Balls

10 KB Swings

10 Box Jumps

Metcon

B: Metcon (Time)

Front Squat

40 Reps for time @ 67.5%

Rack/Unrack anytime
Beat your time from last week!

Metcon

C: Metcon (Time)

8 Rounds

30 Double Unders

3 Power Snatch 165/110lbs

Time cap: 12:00
Scale the power snatch weight at/below 80% of your 1RM.

Beginner: 50 Single Unders + DU attempt at the end of every set; 95/65

Intermediate: 20 DU; 125/85

Advanced: Rx

Extra Credit

D: Metcon (3 Rounds for time)

3 Rounds

Bike 2M/1.6M

Row 800/700m

Rest 3:00

Cool Down