CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds alternating with a partner

10 Box Step Ups w/ 35/20lb Dumbbells

Strength

B: Box Squat (3-3-3-3-3-3)

@ 80%+

Metcon

C: Metcon (Time)

3 Rounds

15 SDLHP 75/55lbs

3 Rope Climbs

Run 400m
Target time is <12 minutes. Beginner: 55/35#; 9 Banded Strict Pull Ups Intermediate: 2 Rope Climbs and/or reduced height Advanced: Rx

Competitor Extra

D: Metcon (Time)

Row 1500/1250m x 3

Rest 3:00

Cool Down