CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Steady Rounds:

10 Goblet Squats w/ :02 pause in bottom

15 Push Ups

Strength

B: Front Squat (3-3-3-3-3)

5×3 @80%

Metcon

C: Metcon (Time)

3 Rounds each with a partner:, switch after completing the full round

8 D-Ball to Shoulder 100/70lbs

12 Burpee Box Jump Overs 24/20″

50 Double Unders

Note: Not over the shoulder, drop or lower in front
Beginner: 60/40# sandbag (not ball); Burpee Box Step Overs, 24/20#; 60 Single Unders

Intermediate: 70/50 D-Ball; Burpee BJO, 20/16#; 20-30 Double Unders

Advanced: Rx

Cool Down