CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

AMRAP 4 Minutes

5 Burpees

10 KB Swings 53/35lbs


B: Squat Clean and Jerk (EMOM 10 minutes)

1 Squat Clean and Jerk



C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

50 Double Unders

15 Hang Power Cleans 95/65lbs

15/12 Calorie Row
The goal is moving continuously for 15 minutes. The barbell should be light enough to perform the cleans in 2 sets or less. Scale Double Under volume to allow you to complete them under 1:00 consistently.

Beginner: 3 sets of 25 singles + 1 DU Attempt; 75/45

Intermediate: 20-30 Double Unders

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

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

Cool Down