CrossFit LaSalle, Thrive Performance – CrossFit

A: Warm-up (No Measure)

3 Rounds

Row 250

8 Dumbbell Snatch Right Arm

8 Dumbbell Snatch Left Arm

Strength

B: Power Snatch (5-5-5-5-5)

Touch and go

Metcon

C: Metcon (Time)

8 Rounds each, Alternating with a Partner

10 Thrusters 95/65lbs

1 Legless Rope Climb
Beginner: 65/45; 8 Strict Pull Ups

Intermediate: 75/55; 1-2 Rope Climbs with Legs

Advanced: Rx

Competitor: 14 Thrusters per round

Extra Credit

D: Metcon (Time)

75 Perfect Push Ups

no sag, no drag!

Cool Down