CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

10 Right Arm Kettlebell Snatch

10 Left Arm Kettlebell Snatch

Bike 0.5m

Strength

B: Power Snatch (5×5)

Touch and Go

5×5

Metcon

C: Metcon (5 Rounds for time)

5 Rounds

20 KB Swings 70/53lbs

Run 400m

Rest 2:00

In case of rain row 500m or Bike 0.8m
Beginner: 35/25

Intermediate: 50/35

Advanced: Rx

Competitor Extra

D: Metcon (Weight)

Front Rack Walking Lunge Steps

5×10 (10 steps total per set)
Load a Barbell as heavy as possible while still completing unbroken

Cool Down