CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 Rounds

10 Kettlebell Swings

10/7 Calories on Bike or Rower

5 Strict Pull Ups or Ring Rows


B: Clean Complex

Find 1RM

Squat Clean

Front Squat



C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

5 Deadlifts 275/195lbs

Run 100m
The deadlifts should be heavy but you should pick a weight where you are confident the first few rounds will be unbroken for all five reps. These shouldn’t be singles!

Beginner: 155/95#

Intermediate: 225/155#

Advanced: Rx

Competitor Extra

D: Metcon (Time)

For Time


Muscle Ups

Complete 50 Double Unders before each round of Muscle Ups

15 Minute Cap

Cool Down