CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

2 rounds

Run 200m

20m lateral steps each direction with band


B: Sumo Deadlift (2-2-2-2-2)

5×2 As Heavy As Possible

No Bounce – Silent

Try to build to heavier than 3RM with perfect positions


C: Metcon (Time)

18 Minute AMRAP

12/9 Calorie Assault Bike

15 Wallballs (30/20)

12 Alternating Dumbbell Snatches (70/50)
Scale calories and weight accordingly. But this should challenge you.

Competitor Extra

D: Metcon (15 Rounds for distance)

15 Rounds

1:00 on / 1:00 off

Max distance on Assault Bike or Rower

Cool Down