CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 6:00 (slow and steady)

10 Box Jumps

:30 HS Hold

5 Empty Bar Split Jerks

Strength

B: Split Jerk

Find 1RM

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Double Unders

3 Squat Cleans 185/115lbs

3 Muscle Ups
Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt

115/65; 3 Burpee Pull Ups

Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups

Advanced: Rx

Competitor Extra

D: Metcon (Time)

15-12-9-6-3

Toes to Bar

Shoulder to Overhead 135/95lbs

Cool Down