CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Run 600m

then

3 Rounds

5 Tall Box Jumps (Pick a challenging height)

10 Hollow Swings

Strength

B: Box Squat (10×2)

@ 52.5-62.5%

Speed Work

Rest :30-:60

Metcon

C: Metcon (Time)

5 Rounds

3 Squat Clean 185/125

3 Muscle Ups

THEN

Row 500m

(only 1 Row immediately following last round)
Beginner: 85/45; Ring Rows

Intermediate: 115/75; Ring Dips (emphasis on full ROM)

Advanced: Rx

Clean weight should not exceed 70% of 1RM

Competitor Extra

D: Metcon (6 Rounds for time)

Assault Bike 2k x 6

Rest 1:1

Cool Down