CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 Rounds

10 Hollow Swings

10 Russian Kettlebell Swings

Run 100m


B: Deadlift (3×4)

Zero Bounce Deadlift 3×4

@80-90% of 1RM


C: Metcon (No Measure)

Alternating EMOM for 20:00

1: 12/8 Calorie Bike

2: 12 Chest to Bar Pull Ups

3: 12/8 Calorie Row

4: 18 Box Jump Overs 24/20″

5: Run 200m
The goal is to have at least 10-15 seconds for recovery on the bike, row, and run. 20+ seconds rest on the pull ups and box jumps overs. Scale volume appropriately.

Beginner: 6-8 Burpees; 12 Ring Rows or 6-8 Pull Ups; 10/6 Cal Row/Bike; 10-12 BJO; 100m run

Competitor: 15/10 Calorie Row/Bike

Extra Credit

D: Metcon (Time)

For Time

18 Muscle Up +1’s

(At the top of each Muscle Up complete a second Ring Dip)

Cool Down