CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

Stretch & Mobility


10 Snatch Deadlifts

10 Overhead Squats

10 High Hang Squat Snatches

10 Low Hang Squat Snatches

All done with an empty bar. Rest as needed between movements


B: Squat Snatch

Find 1RM


C: Metcon (Time)

2 Rounds

20 Burpee Box Jump Overs 24/20″

20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs

20 Handstand Push Ups

Time cap: 15:00
Beginner: Burpee Box Step Overs 20/16″”; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks

Intermediate: 20/16″; 12 HSPU and/or reduced ROM

Advanced: Rx

Competitor Extra

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

Run 100m

1 Rope Climbs

Cool Down