CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

4 Rounds

10 Lateral Goblet Squats

5 Strict Pull Ups

Strength

B: Split Jerk (2-2-2-2-2-2)

The 4th & 5th sets should be heavy. Lower the weight to moderate for the final set.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

50/35 Calorie Bike or Row

50 Air Squat

35/25 Calorie Bike or Row

35 Wall Balls 20/14lbs

20/15 Calorie Row or Bike

20 Thrusters 95/65lbs
Beginner: Machine Calories: 30/20, 20/12, 10/6; 14/10# Wall Balls; 65/45 Thrusters

Intermediate: 75/55 Thrusters

Advanced: Rx

Extra Credit

D: Metcon (4 Rounds for time)

4 Rounds

100 Double Unders

6 Muscle Ups

Rest 2:00

Cool Down