CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

With a Partner

3 Rounds each of “Cindy”

Resting Partner hangs from the Pull Up Bar

Strength

B: Split Jerk (1-1-1-1-1-1-1)

Build weight over sets

Metcon

C: Metcon (4 Rounds for time)

4 Rounds

25 Pull Ups

25 Overhead Squats 75/55lbs

Rest :90 between efforts
Scale overhead squat weight so that you can move the barbell quickly. This should be fast paced!

Beginner: 12 Banded Pull Ups; 15 OHS @ 45/35#

Intermediate: 15-20 Pull Ups; 15-20 OHS @ 75/55#

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

8 x 25′ HS Walk

Rest as needed in between

Goal should be fast, unbroken walks

Cool Down