CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds

10 Over Unders

30′ Bear Crawl

Metcon

C: Metcon (Time)

10 RFT

8 Alternating Dumbbell Snatch

4 Burpee Box Jump Overs

2 Bar Muscle Ups

1 Sled Push
Beginner: 30/15, 16/12 BJO; 6/4 Calorie Row

Intermediate: 40/25; 20/16″ BJO; 2 Strict Chest to Bar Chin Ups or 2 BMU Attempts

Advanced: 50/35; 24/20″ BJO

Competitor: 60/40#

Cool Down