CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

With a Partner

3 x :30 HS Holds (each)

3 x Run 100m (one partner holds a plank while one runs)


B: Split Jerk (1-1-1-1-1-1-1)

Build weight over sets


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

Row 8/6 Calories

8 Lateral Burpees over Rower

8 Chest to Bar Pullups
Target 5+ rounds beginners, 6+ rounds intermediate+

Beginner: Ring Rows

Intermediate: Chin over Bar Pull Ups

Advanced: Rx

Competitor: In a weight vest. Don’t put on a vest if it’ll reduce your C2B to singles!

Extra Credit

D: Metcon (No Measure)

EMOM for 16 Minutes

A) 5 Body Weight Bench Press

B) 1 Legless Rope Climb

Cool Down