CrossFit LaSalle, Thrive Performance – CrossFit


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


B: Snatch (EMOM for 12 Minutes)

1 Rep at 70-80%


C: Metcon (Time)


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