CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Row 1000m

then

10 High Hang Squat Cleans

10 Low Hang Squat Cleans

10 Squat Cleans

Empty or light bar

Strength

B: Squat Clean (EMOM for 12 Minutes)

1 Rep at 70-80%

Metcon

C: Metcon (Time)

For Time

100 Double Unders

27 Deadlifts 225/155lbs

21 Ring Dips

27 Box Jump Overs 30/24″”

100 Double Unders

Time cap: 14 minutes
Beginner: 150 Single Unders; 155/95; 20/16″”; Perfect Push Ups

Intermediate: 50 Double Unders; 185/125#; 24/20″”; 12/8 Ring Dips (Quality ROM over volume!)

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

Alternating EMOM for 12:00

1: 10 Kipping HSPU

2: 5 Strict HSPU (scale for 1 set)

Cool Down