CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

Run 200m

30 Alternating Dumbbell Snatch

Run 200m


B: Squat Snatch + Hang Squat Snatch (1 rep EMOM x 16 minutes)

As Heavy As Possible

Weight can move up and down across eight sets


C: Metcon (Time)

For Time

9 Shoulder to Overhead 185/125lbs

15 Bar Facing Burpees

Bike 1000m

6 Shoulder to Overhead

10 Bar Facing Burpees

Bike 1000m

3 Shoulder to Overhead

5 Bar Facing Burpees

Bike 1000m
Pick a weight where you can perform the barbell work unbroken.

Beginner: 115/65

Intermediate: 145/80

Advanced: Rx

Competitor Extra

D: Metcon (5 Rounds for reps)

5 Rounds

AMRAP 2:00

Row 400/300m

Max Muscle Ups in remaining time

Rest :60

Cool Down