CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

Run 200m

10 PVC Overhead Squats

Run 200m

10 Empty Bar Overhead Squats

Run 200m


B: 1 Squat Snatch + 2 Hang Squat Snatch (EMOM for 14 Minutes)

As Heavy As Possible

Weight can move up and down across seven sets


C: Metcon (No Measure)

EMOM 10:00

7 T2B

7 Clean and Jerks 115/75lbs
Scale weight and volume so you can perform 1 unbroken set of T2B AND 1 unbroken set of Touch & Go C&J. No singles on either movement!

Beginner: 4-5 reps each, Feet to Hip Level; 75/45

Intermediate: 5-6 reps each, Rx, 95/60

Advanced: Rx

Competitor Extra

D: Metcon (Time)

4 Rounds

1000m Bike

1-3 Legless Rope Climbs
Rope Climb Scale: towel pull ups

Cool Down