CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Run 800m

then

10 High Hang Squat Cleans

10 Low Hang Squat Cleans

10 Squat Cleans

Empty or light bar

Strength

B: Squat Clean

Every :45 for 9 Minutes

1 Rep at 72.5-80%

Metcon

C: Metcon (Time)

50′ Handstand Walk or :60 HS Hold

15 Overhead Squats 135/95

15 Bar Muscle Ups

15 Overhead Squats 135/95

50′ Handstand Walk or :60 HS Hold

Time cap: 15:00
This is a highly skilled and heavy workout. Scale so you can complete both the Overhead Squats and Bar Muscle Ups should not be broken up more than 3 times each. Scale Bar MU volume if performing singles to preserve intensity.

Beginner: 4 Wall Walks; 85/55#; 15 Banded Chest to Bar Pull Ups

Intermediate: 115/80#; Chest to Bar Pull Ups in Unbroken Sets of 3+ or 6-10 Bar Muscle Ups if performing as singles

Advanced: Rx

Competitor: 155/105

Extra Credit

D: Metcon (Time)

5 Rounds

Run 200m

10 Kipping HSPU

Cool Down