CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Steady Rounds

12 Double Dumbbell Thrusters

5-15 Push Ups Push Ups

then

2:00 Squat Position Hold against the wall (lying on back)

Strength

B: Front Squat (4-4-4-4)

Metcon

C: Metcon (Time)

5 Rounds

6 Deadlifts 135/95lbs

6 Hang Squat Cleans 135/95lbs

6 Lateral Burpees over the bar

Time Cap: 12:00
Beginner: 105/75

Intermediate/Advanced: Rx

Extra Credit

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

12 DB Snatches 50/35lbs

12 CTB Pull Ups

12 DB Snatches 50/35lbs

Rest :30

Cool Down