CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

12 Heavy Russian Swings

15 Push Ups

Strength

B: Bench Press (4-4-4-4-4)

@ 85%+ 2RM

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

5 Deadlift 315/205lbs

5 Strict Handstand Push Ups

Run 200m
This will be a high-volume deadlift and HSPU WOD due to the long duration. You should deadlift 405/275+ or scale the weight.

Beginner: 155/95; 5 Strict Seated Dumbbell Shoulder Press

Intermediate: 245/165; :20 HS Hold or Reduced ROM or volume SHSPU

Advanced: Rx

Competitor Extra

D: Metcon (Time)

Row 150/125m x 10

Rest :90

Cool Down