CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Run 400m

20 Jumping Lunges

Run 200m

10 Jumping Lunges

Strength

B: Box Squat (10×2 @50-60%)

Speed Work (control the descent, sit down, then fast up!)

Rest :30-:60

Metcon

C: Metcon (Time)

12-9-6

Power Cleans 155/105lbs

Box Jump Overs 24/20″

Chest to Bar Pull Ups
This WOD should be a sprint! Lets see who can finish under four minutes.

Beginner: 105/65; 20/16″ Step Overs; Banded Strict Pull Ups

Intermediate: 135/85; Rx; Chin over Bar Pull Ups

Advanced: Rx

Competitor Extra

D: Metcon (4 Rounds for time)

Row 1k x 4

Rest 1:1

Cool Down