CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds

Row 250m

10 Empty Bar Hang Power Clean

10 Sit Ups

Strength

B: Clean

Every 3 Minutes Complete 1 Set

Max Rep Touch and Go Clean

Round 1 75%

Round 2 80%

Round 3 85%

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

15 Front Squats 115/75lbs

15/10 Calorie Bike

15 Toes to Bar
Break the toes to bar and squats early to ensure you can continue moving consistently past the 10 minute mark!

Beginner: 75/45; 12/8 Cal; 7-10 Hanging Leg Raise to L-Sit/Knee Tuck

Intermediate: 95/60; 7-10 T2B

Advanced: Rx

Extra Credit

D: Metcon (3 Rounds for reps)

Row 1000/800m x 3

Rest :90

Cool Down