CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

Bike or Row 30/20 Cal


10 Muscle Cleans

10 High Hang Squat Cleans

10 Low Hang Squat Cleans


10-15 Squat Cleans building in weight


B: Squat Clean

Every :30 for 6 Minutes

1 Rep at 75-80%


C: Metcon (Time)

For Time

40 Toes to Bar

30 Front Rack Walking Lunge Steps 95/65lbs

20 Bar Muscle Ups

Run 800m

Time cap: 18 minutes
Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups

Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

EMOM for 12 Minutes

A) 15 GHD Sit Ups

B) 30′ HS Walk

Alternate Movements

Cool Down