CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

“weather permitting”

In Partners

Run 400m as a a Team

then

“Double Grace” as a team at 45/35# (bar travels below the knee)

Strength

B: Power Clean and Push Jerk (5-5-5-5-5)

Touch and Go

5×5

Metcon

B: Metcon (Time)

For Time

45 Pull Ups

45 Thrusters 95/65lbs

45/35 Calorie Row

Time cap: 10:00
Beginner: 30 Ring Rows; 30 Thrusters 75/45#

Intermediate: 35 Pull Ups & 35 Thrusters

Advanced: Rx

Extra Credit

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

5 Strict HSPU

25 Double Unders

Cool Down