CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Steady Rounds

10 Box Jump Overs 24/20″

5-10 Knees to Elbow

5 Strict Dumbbell Press, each side

Strength

B: Strict Shoulder Press (10×1)

As heavy as possible

Metcon

C: Metcon (Time)

5 Rounds

10 Front Squats 205/135lbs

(racks are allowed)

1 Legless Rope Climb

50 Double Unders
The front squats should be heavy, but doable in 2 sets.

Beginner: 115/65; 10 Ring Rows or 5 Rope Pull Ups; 75 Singles

Intermediate: 165; Use legs once needed during climb; 30 DU

Advanced: Rx

Competitor Extra

D: Metcon (No Measure)

Sprint 100m x 8

Walk back to starting line slowly for recovery/rest

Cool Down