CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

9 Inch Worms

Run 200m

6 Inch Worms

Run 200m

3 Inch Worm

Strength

B: Deadlift (4-4-4-4)

Zero Bounce Deadlift 4×4 @72.5-82.5% of 1RM

Metcon

C: Metcon (5 Rounds for reps)

Every 4:00 for 20:00

20 Burpees

Max Reps of: 10m Shuttle Runs in time remaining

(Each 10m = 1 rep)
This is a steady 20:00 piece. Goal should be a steady, efficienct burpee pace and then the ability to find a solid running groove with the run. No rest between rounds.

Beginner: Burpees

Intermediate/Advanced: Rx

Competitor: 30 Bar Facing Burpees

Extra Credit

D: Metcon (Time)

5 Rounds

15/10 Calorie Bike

5 Muscle Ups

Rest 2:00

Cool Down