CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Steady Rounds

Row 300/250m

5-15 Push Ups

then

Frog Pose 2:00

Strength

B: Squat Clean (3-3-3-3-3)

Drop and Reset each rep

(Start around 80%)

SLIGHTLY HEAVIER THAN LAST TIME

Metcon

C: Metcon (Time)

4 Rounds

15 Burpee Box Jump Overs 24/20″

20 OHS 75/55lbs

Time Cap: 15 minutes
Focus on moving smoothly through the BBJO, eliminate extra steps between reps. OHS should be in 3 sets or less the entire time.

Beginner: 12 Burpee Box Jump Overs; Step Ups Allowed; 45/35 OHS

Intermediate: Rx BBJO, 15 OHS

Advanced: Rx

Competitor: 30 OHS 75/55

Extra Credit

D: Metcon (4 Rounds for time)

Row 1000m

Rest :60

Row 750m

Rest :60

Row 500m

Rest :60

Row 250m

Cool Down