CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Steady 6 Min AMRAP

20 Walking Lunge Steps

15 Sit Ups

10 Calorie Row

Strength

B: Back Squat (4-4-4-4)

(Start around 80%)

SLIGHTLY HEAVIER

Metcon

C: Metcon (3 Rounds for time)

3 Rounds

25 Thrusters

25/20 Calorie Row

Rest 2:00
Push yourself to row hard and stay unbroken on the thrusters!

Round 1: 45/35

Round 2: 75/55

Round 3: 95/65

Beginner: 20 Thrusters, 35/15, 50/25, 65/35, 20/15 Calorie Row

Intermediate+: Rx

Extra Credit

D: Metcon (No Measure)

10 rounds

8 Chest to Bar Pull Ups

Rest :30 between
(Goal should be UB sets, so scale as necessary)

Cool Down