CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 4, alternate full rounds with a partner

5 heavy wall balls

5 burpees

Strength

B: Metcon (Weight)

3 sets

10 alternating dumbbell curls (5 per arm) + 10 arnold presses

Metcon

C: Metcon (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Assault Bike

21 Toes to Bar

21 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

15/12 Calorie Assault Bike

15 Toes to Bar

15 Front Squats (135/95)

rest 4 minutes

AMRAP 4:

9/6 Calorie Assault Bike

9 Toes to Bar

9 Front Squats (155/105)

Cool Down