CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

EMOM 6

5 Burpees + 5 Box Jumps

Strength

B: Push Press (2-2-2-2-2)

Build weight over sets

Compare to 5RM

On 12/19/2018

Metcon

C: Metcon (Time)

4 Rounds

20 Alternating Pistols

15 Sumo Deadlift High Pulls 75/55lbs

6 Muscle Ups

Time cap: 12 minutes
Beginner: 30 Squats or 12 Sandbag Box Step Ups; 55/35#; 10 Challenging Ring Rows

Intermediate: Assisted Pistols or Pistols to a Box; 10 Ring Rows with Feet on Box or 2-3 Muscle Ups

Advanced: Rx

Extra Credit

D: Metcon (Time)

For Time

7 Sets of 7 Unbroken Toes to Bar

Cool Down