CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Rounds

10 Goblet Squats

:40 Handstand Hold

Bike 600m

Strength

B: Front Squat (3-3-3)

Pause Front Squat

Metcon

C: Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
Time Cap: 20 minutes

Beginner: 6 Thrusters; 6 Push Ups or Box Push Ups

Intermediate: 10 Thrusters, 75/50#; 6 Ring Push Ups

Advanced: Rx

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Extra Credit

D: Metcon (No Measure)

6 Rounds

:20 Max Effort on Assault Bike or Rower

1:40 Recovery Pace

Cool Down