CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

8 Wall Balls

:15 Handstand Hold (try to bring feet off wall for freestanding hold)

12 Lateral Jumps over rower

Strength

B: Front Squat (8-8-8)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Age Group Online Qualifier 18.2

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target
Scaled: 14/10 to 10/9′; 100 single unders; 50-ft bear crawl or 5 wall walks

Cool Down