CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Rounds

10 Medball Cleans

5-15 Push Ups

5-15 Pull Ups

Bike 15/10 Calories

Strength

B: Front Squat

Find 3RM Front Squat

Metcon

C: Metcon (6 Rounds for reps)

AMRAP 3 Minutes

Max Clean and Jerk 95/65lbs

rest 3:00

AMRAP 3 Minutes

Max Bar Muscle Ups

rest 3:00

AMRAP 2 Minutes

Max OHS 95/65lbs

rest 2:00

AMRAP 2 Minutes

Max Chest to Bar

rest 2:00

AMRAP :90

Max Thrusters 95/65lbs

rest :90

AMRAP :90

Max Pull Ups

Extra Credit

D: Metcon (10 Rounds for reps)

EMOM 20

A) 10 Back Rack Walking Lunge Steps (As heavy as possible)

B) One Max Set of Strict Handstand Push Ups

Alternate movements

Cool Down