CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

15 Burpees

15 Empty Bar Hang Power Snatch

15 Burpees

Strength

B: Power Snatch (3-3-3-3-3-3-3)

Touch and Go

70%+

Metcon

C: Metcon (Time)

3 Rounds

5 Overhead Squats 155/105lbs

10 Ring Dips

20 Box Jump Overs 24/20″
Beginner: 85/45#; 10 Push Ups; Box Step Overs

Intermediate: 115/75; Leg supported Ring Dips with :02 Hold at the top

Advanced: Rx

Competitor Extra

D: Metcon (Time)

For Time

100/70 Calories on AB

Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups

Cool Down