CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Run 200m

20 Leg Swings each leg (front-to-back)

Run 200m

10 Inch Worms

Strength

B: Deadlift (3-3-3-3-3)

Zero Bounce Deadlift 5×3 @ 75-85% of 1RM

Metcon

C: Metcon (4 Rounds for time)

4 Rounds

Run 400m

Row 250m

Rest :90

Run fast and empty the tank every time on the row.

Extra Credit

D: Metcon (No Measure)

EMOM 10:00

3 Bar Muscle Ups

Cool Down