CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 Rounds

10 Right Leg Kettlebell Romanian Deadlifts

Run 100m

10 Left Leg Kettlebell Romanian Deadlifts

Run 100m


B: Deadlift (3-3-3-3-3)

Zero Bounce Deadlift 5×3

@70-82.5% of 1RM


C: Metcon (5 Rounds for time)

Every 4:00 for 20:00

Row 600m

Extra Credit

D: Metcon (Time)

2 Rounds


Unbroken Bar Muscle Ups


Bike 1000m
The 1000m Bike happens AFTER you finish all 5 sets of Unbroken Muscle Ups

So..5-4-3-2-1 -> Bike then repeat

This workout isn’t sexy, but if you can get your people to understand how important running is to their overall fitness this will be one of the best workouts of the week. Scale athletes to ensure that EVERYONE gets at least a little rest each round.

Cool Down