CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

5 Minute on Bike/Rower

Start slow and build to fast :60 finish


Foam Roll Lats and Triceps


B: Clean and Jerk (10 minute EMOM)


C: Metcon (Time)

3 Rounds

30 Wall Balls 20/14lbs

Row 400/350m
Beginner: 14/10# to 10/9′ Target

Intermediate/Advanced: Rx

Competitor: 40 Wall Balls

Wall Balls should be completed in 3 sets or less. Don’t allow yourself to use the row as recovery time, but you also don’t want to go so hard you’re unable to jump right into a big set of wall balls. Find the sweet spot when it comes to pacing.

Extra Credit

C: Metcon (No Measure)

20:00 Run/Bike/Row

Goal is an aerobic pace, only rule is “”you have to try”” for it to work

Cool Down