CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

EMOM 4, alternating with a partner

A) Max reps med ball squat clean

B) Max reps push ups


B: Metcon (Time)

For Time, with a partner:

Buy In: 25/18 Calorie Bike and Row (one on each machine then switch)

Then, 3 Rounds:

20 Kettlebell Swings/6 D-Ball Cleans

6 D-Ball Cleans/20 Kettlebell Swings

30 Wall Balls, split any way (partner holds wall sit)
Beginner: 35/20 KB Swing; 50/30 D-Ball; 14/10# WB to 10/9′

Intermediate: 45/25 KB Swings; 70/50 D-Ball; 20/10# WB to 10/9′

Advanced: 50/35 KB Swings; 100/70 D-Ball; 30/20# WB to 10/9′

Cool Down