CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

2:00 Squat Hold


20m Walking Lunge

9 Burpees

20m Walking Lunge

7 Burpees

20m Walking Lunge

5 Burpees


B: Back Squat (2-2-2-2-2)

5×2 @85%+


C: Metcon (Time)

10 Rounds

Run 100m

3 Squat Snatch at 70%
Power Snatch is acceptable if there are mobility issues but you should still focus on fast bar turnover and getting under the bar.

Building across and back. If raining row 150m. Hardest pulls you can do.

Extra Credit

D: Metcon (Time)

For Time

Row 1k

30 Chest to Bar

Row 500m

25 Chest to Bar

Row 250m

20 Chest to Bar

Cool Down