CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Rounds

10 Medball Cleans

5-15 Push Ups

5-15 Pull Ups

Bike 15/10 Calories

Strength

B: Front Squat

Find 1RM

Metcon

C: Metcon (6 Rounds for reps)

AMRAP 3 Minutes

Max Clean and Jerk 95/65lbs

rest 3:00

AMRAP 3 Minutes

Max Bar Muscle Ups

rest 3:00

AMRAP 2 Minutes

Max OHS 95/65lbs

rest 2:00

AMRAP 2 Minutes

Max Chest to Bar

rest 2:00

AMRAP :90

Max Thrusters 95/65lbs

rest :90

AMRAP :90

Max Pull Ups

Competitor Extra

D: Metcon (No Measure)

EMOM 20

A) 10 Back Rack Walking Lunge Steps (As heavy as possible)

B) One Max Set of Strict Handstand Push Ups

Alternate movements

Cool Down