CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Row 150/125m x 3

SPRINT

Perform as a 3 team rotation

Strength

B: Sumo Deadlift (10×3)

10×3 @ 60% of 3RM

Speed Work (on the way up)

No Bounce – Silent

Metcon

C: Metcon (Time)

For Time

100 Wallballs 20/14lbs

Row 1500m

100 Wallballs
Beginner: 50 Wall Balls 14/10#

Intermediate: 75 Wall Balls

Advanced: Rx

Competitor Extra

D: Metcon (6 Rounds for time)

6 Rounds

Bike 20 cals

15 Bar Facing Burpees

Rest 2:00

Cool Down