CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Rounds

:30 Squat Hold

:30 Air Squats

:30 Jump Squat

:30 Rest

Strength

B: Back Squat (2-2-2-2-2)

@85%+

Metcon

C: Metcon (Time)

For Time

100 Air Squats

3 Rope Climbs

50 Box Jump Overs 24/20″

3 Rope Climbs

Time Cap: 12:00
Beginner: 70 Squats; 12 Strict Pull Ups; 30 Box Jump Overs, 20/16″”

Intermediate: 10-12′ Rope Climbs

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

Pull Ups

21-18-15-12-9-6-3

Unbroken Sets

Row at a recovery pace between sets until ready
*Scale as appropriate to challenge yourself while moving well

Cool Down