CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

Run 100m

5 Jumping Squats

5 Tempo Push Ups: 3-second descent, no floor touch at the bottom, fast up

Metcon

B: Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
Beginner: 35/20 Single Dumbbell Squats; Push Ups; 3 Jumping Pull Ups at the end

Intermediate: 115/75 Squat; 95/55 Bench Press; 3 Strict Pull Ups + 3 Ring Dips at the end

Advanced: 135/95 Squat; 135/85 Bench Press

Cool Down