CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Steady Rounds

10/7 Cals on Bike/Rower

10 Banded Glute Activation Steps per side

Strength

B: Squat Snatch (3-3-3-3-3)

Drop and Reset each rep

(Start around 80%)

Compare to 2/19/2019

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

2 Power Cleans 195/125lbs

8 Box Jump Over 24/20″

12/8 Calorie Row
Target: 4+ rounds for everyone, 5+ for advanced.

Beginner: 115/75; 20/16″ Box Jump Overs

Intermediate: 155/105

Advanced: Rx

Extra Credit

D: Metcon (3 Rounds for time)

3 Rounds

8 Lateral Burpee Box Jump Overs

50 DUs

8 Lateral Burpee Box Jump Overs

Rest 2:00

Cool Down