CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

Puppy Dog Pose 2:00

1:00 First Rib Barbell Stretch/side


2 Steady Rounds

12 High Hang Squat Snatch (empty bar)

24/18 Calorie Row


B: Squat Snatch (EMOM 10 minutes)

1 Squat Snatch @ 80%


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

25 Air Squats

2 Rope Climbs or 8 Strict Pull Ups

15 Shoulder to Overhead 75/55lbs
Focus on maintaining a steady pace for 15 minutes.

Beginner: 8 Strict Banded Pull-ups ; 55/35

Intermediate: Rope Climbs to 12′

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

20:00 Run
Goal is an aerobic pace, only rule is “you have to try” for it to work

Cool Down