CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

:30 Handstand Hold

Run 200m

5 Strict Pull Ups

Strength

B: Strict Shoulder Press (10×2)

As Heavy As Possible

Metcon

C: Metcon (Time)

10 Rounds

3 Power Cleans 205/145lbs

30 Double Unders
This should be a heavy WOD, but pick a weight where you can keep moving. Recommend around 70-75% 1RM Power Clean. Time cap 15 minutes

Beginner: 115-135/65-75; 40 Single Unders or 15 single leg jump rope, each side

Intermediate: 155-185; 85-115; 10-20 Double Unders

Advanced: Rx

Competitor Extra

D: Metcon (3 Rounds for calories)

AMRAP 2:00 x 3

Max Calories on Rower

Rest 1 minute

Cool Down