CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

80 Band Pull Aparts

then

3 Steady rounds

10 Box Jumps

10 Light Romanian Deadlifts

3-10 Strict Pull Ups (single set)

Strength

B: Push Jerk (3-3-3-3-3)

Sets 3 & 4 should be heavy. Lower the weight to moderate for 5th set.

Metcon

C: Metcon (Time)

For time

150 Wall Balls

*On the minute starting at 1:00 perform 4 Burpees*

Time cap: 20:00
Beginner: 120 Wall Balls, 14/10# to 10/9′; 2 Burpees

Intermediate: 3 Burpees

Advanced: Rx

Extra Credit

D: Metcon (4 Rounds for time)

4 “rounds” of:

12-9-6

Deadlift 185/115lbs

Toes to Bar

Rest 2:00 between “rounds

Cool Down