CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Row/Bike for 4:00

-then-

2 Rounds

5 Muscle Cleans

5 Strict Press

5 Hang Power Cleans

5 Push Jerks

Strength

B: Power Clean and Push Jerk (5-5-5-5-5)

@75%+

Complete Reps in Singles

Rest 2 Mins between sets

Metcon

C: Metcon (Time)

For time as a team of 2:

150/120 Cal Bike or Row

100 Push Ups

50 Thrusters 95/65lbs

25 Burpee Chest to Bar Pull Ups
Beginner: 100/75 Cal; Box Push Ups; 65/35; Jumping Chin over Bar Pull Ups

Intermediate: 80/50#

Advanced: Rx

Competitor Extra

D: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Over 30/24″

GHD Sit Ups

Cool Down