CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds

3 “sets” of 1 Inch Worm + 3 Push ups

9 Kettlebell Sumo Deadlift High Pull

Strength

B: Bench Press (5-5-5-5)

Strict Pull Up or Ring Row Max Set after each bench press set

Metcon

C: Metcon (Time)

3 rounds for time of:

Row 21/15 Calories

15 Toes to Bar

9 D-Ball Clean over Shoulders, 100/70

Cool Down