CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

15-12-9

Box Jumps

Romanian Deadlifts 95/65lbs

Push Ups

Strength

B: Sumo Deadlift

Find 3RM

NO BOUNCE

Metcon

C: Metcon (Time)

40-30-20

Sumo Deadlift High Pull 75/55lbs

Wallballs 20/14lbs

Run 400m after the round of 40 and 30

Target times are under 15:00. Scale volume or reps to achieve target time.
Beginner: 55/35; 14/10#

Intermediate/Adv: Rx

Competitor Extra

D: Row 2000m (Time)

Cool Down