CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

:30 Squat Hold

10 DB Push Press w/ light DBs

30 Double Unders

Strength

B: Back Squat (4-4-4-4)

(Start around 80%)

Metcon

C: Metcon (Time)

21-15-9

Squat Clean 115/75lbs*

HSPU

*Optional to use Dumbbells 50/35

Time cap: 10:00
Beginner: 75/45; 7-5-3 Kick Up to HS + :10 Hold

Intermediate: 95/60; 12-9-6 HSPU and/or Reduced ROM

Advanced: Rx

Extra Credit

D: Metcon (5 Rounds for time)

5 Rounds

12 Burpees to 6″ Target

12 Toes to Bar

Rest :90

Cool Down