CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Not For Time

10 Snatch Deadlifts

10 Overhead Squats

10 High Hang Squat Snatches

10 Low Hang Squat Snatches
All done with an empty bar, rest as needed between movements

Strength

B: Snatch (EMOM for 12 Minutes)

1 Rep at 70-80%

Metcon

C: Metcon (Time)

15-12-9-6-3

Power Clean 95/65lbs

Toes to Bar

Run 200m/Row 300m

Run/Row after each round, including the 3’s.
Beginner: 75/50#; Hanging Knee Raise

Intermediate: 10-8-6-4-2 T2B

Advanced: Rx

Competitor: 115/75 (Only if you’re confident you can go fast and unbroken on both PC & T2B in the Rx version.)

Extra Credit

D: Metcon (Time)

For Time

50 Ring Dips

Rest :90 after 25 Reps

Cool Down