CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

9-6-3 With a partner

Thrusters (empty or light weight up to 75/55)

Pull Ups or Ring Rows


B: Front Squat (2-2-2-2-2-2)

Build weight over sets


C: Metcon (Time)

6 Rounds

15 Power Snatch 75/55lbs

15 Pull Ups
Beginner: 10 Reps of each; 55/35; Banded Pull Ups

Intermediate: 12 Snatch, 10 Pull Ups

Advanced: Rx

Competitor Extra

D: Metcon (Time)

For Time

60 Toes to Bar
Choose a sustainable fixed set and repeat until you reach 60 reps

Cool Down