CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds

8 Kneeling Single Arm Dumbbell Press (Each Side)

8 Empty Bar Romanian Deadlift

8 Empty Bar Hang Power Clean

Run 200m

Metcon

B: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 600 Meter Run

12 Power Cleans (115/80)

24/18 Push Ups

Rest 3:00

AMRAP 5:

Buy-In: 400 Meter Run

9 Power Cleans(155/105)

18/12 Push Ups

Rest 3:00

AMRAP 5:

Buy-In: 200 Meter Run

6 Power Cleans(185/125)

12/6 Push Ups
Score is total power clean + push ups reps

Beginner:: 2x Russian Kettlebell Swings (24/18/12 reps); Box Push Ups

Beginner: Male: 75/95/115#, Female 45/60/75#; Box Push Ups

Intermediate: Male 95/115/135#, Female #55/70/85#

Advanced: Rx

Scale Run Distance to 400/300/200 if you can’t run 2:00/400m pace

Cool Down