CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

EMOM for 6:00

6 Hang Power Snatches

12 Lateral Bar Hops (each jump = 1 rep)

Strength

B: Power Snatch (5-5-5-5-5)

Touch and Go

5×5

Metcon

C: Metcon (3 Rounds for reps)

AMRAP 4:00 x 3

50 Wallballs 20/14lbs

Max Ring Muscle Ups in remaining time

Rest 2:00
Beginner: 35 Wall Balls, 14/10#; Ring Rows with feet on floor

Intermediate: Ring Rows with feet on box

Advanced: Rx

Extra Credit

D: Metcon (Time)

10 Leg Blasters for Time
1 Leg Blaster = 10 Air Squats, 10 Lunge Steps, 10 Jump Squats and 10 Jumping Lunges

Cool Down