CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 3 Minutes

7 Hang Power Cleans (empty or light bar)

7 Overhead Squats

7/5 Calories on Rower

Strength

B: Metcon (Weight)

6 Sets

5 Touch & Go Power Cleans

into

6 Front Rack Walking Lunges

Increase weight every 2 sets

Metcon

C: Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP in 20 Minutes

4 Squat Snatch 115/80lbs

12 Toes to Bar

12/8 Calorie Bike

Alternate movements
Beginner: 75/45#; Hanging Knee Raises

Intermediate: 95/65#

Advanced: Rx

Competitor: 155/105

Extra Credit

D: Metcon (No Measure)

Sandbag Runs 60/40lbs

2x400m

3x200m

4x100m

Rest as needed.

Cool Down