CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Row 600m

40/30 Heavy Jump Rope

Metcon

B: Metcon (Time)

10 Rounds for time of:

3 Ring Dips

3 D-Ball Clean over Shoulder 100/70

12 Alternating Jumping Lunges

24 Double Unders
Beginner: 3 Perfect Push Ups; 70/40; 40 Single Unders

Intermediate: 3 Ring Push Ups, 100/50; 12 DU

Advanced: Rx

Competitor: 1 Ring Muscle Up + 3 Ring Dips

Cool Down