CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

200m Row

Rest 1:1 with a partner

Round 1: Slow, review technique

Round 2: Practice technique

Round 3: Primer, Go Fast

Strength

B: Deadlift (4-4-4-4)

Zero Bounce Deadlift

@ 75-85% of 1RM

Metcon

C: Metcon (Time)

Teams of 3

6K Row

**Switch every 500m**
For today’s workout, the goal needs to get people pushing their pace for all 4 500s. We want to avoid the “crash and burn” as well as the athletes who aim to pace too much.

Extra Credit

D: Metcon (Time)

For Time

48 Push Ups

24 Ring Dips

12 Muscle Ups

Cool Down