CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

In 7:00

Run 800m

then in remaining time

Handstand Walk Practice or Handstand Holds

Strength

B: Sumo Deadlift (3-3-3-3-3)

As Heavy As Possible

No Bounce – Silent

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

7 Thrusters 95/65lbs

25′ Handstand Walk
Beginner: 65/45; 50′ Bear Crawl or :30 Handstand Hold

Intermediate: 80/65#; 5 HS Walk Attempts or 20 Shoulder Taps

Advanced: Rx

Competitor Extra

D: Metcon (5 Rounds for time)

5 Rounds

Row 500/400m

100 Double Unders

Rest 2:00

Cool Down