CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

As a team of 3

3 Rounds Each:

20 Plate Jumps then 10/7 Cal Bike

Rotate after full round completed.

Metcon

B: Metcon (Time)

As a team of 3

3 rounds for time of:

400m Sandbag Carry (different person carries the sandbag each round)

30 Deadlifts, 185/125 (non working partner must hang from bar)

30 Toes to Bar (non working partner must hold deadlift)
The other non working partner must hold the sandbag off the floor. 5 Synchro Burpee Penalty if the sandbag is dropped.

Beginner 1:: Double Kettlebell Deadlift; Hanging Knee Raise

Beginner: 135/95#; Hanging Leg Lift to parallel

Intermediate+: Rx

Cool Down