CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

Row 250m

20 Mountain Climbers

5 Hollow Swings + 5 Kipping Pull Ups

Metcon

B: Metcon (Time)

Partner Double Helen

3 rounds for time of:

Row 1000m meters

42 kettlebell swings

24 pull-ups

Time cap: 25 minutes
Men: 50

Women: 35

Partners split the row every 125m and then split the remaining work any way.

Beginner: 800m row; 35/25 KB; Jumping Pull Ups or Ring Rows

Intermediate: 50/35 KB eye level; 12 Pull Ups

Advanced: Rx

Competitor: Solo

Cool Down