CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 Rounds

10 Good Mornings w/ empty Bar

200/150m Row

Run 200m


B: Deadlift

Find your 5RM Touch and Go Deadlift

Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor


C: Metcon (Time)


Bike 2.5m

Row 2K

Bike 2.5m
Stagger heats

Extra Credit

D: Metcon (AMRAP – Rounds and Reps)

Death by Ring Dips

Min 1 – 1 Dip

Min 2 – 2 Dips

Min 3 – 3 Dips

etc until failure

Rest as needed then repeat

Cool Down