CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

20-15-10

Box Jumps (Step Down)

Romanian Deadlifts

Spiderman Lunge (on the step, drop the elbow into instep of front foot, e.g. right step forward, right elbow goes to instep)

Strength

B: Deadlift (3-3-3-3-3)

Zero Bounce Deadlift 5×3 @75-87.5% of 1RM

Metcon

C: Metcon (Time)

Teams of 3

Run 3 miles (12x400m)

Alternate 400m Runs

Extra Credit

D: Metcon (4 Rounds for time)

4 Rounds

6 Bar Muscle Ups

12 Double KB DL 70/53s

Rest :90

Cool Down