CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

B: Warm-up (No Measure)

Beginner: AMRAP 3 minutes double unders

Intermediate: 100 Double Unders for time (3:00 cap)

Advanced: One max set unbroken double unders (if over 100)

then

2 rounds

10 PVC Pass Throughs

10 PVC OHS

Strength

B: Power Snatch (7×2)

80%+

Metcon

C: Metcon (Time)

15-12-9

Bar Facing Burpee

Front Squat 135/95lbs

Handstand Push Ups
Pick a weight where you can perform the front squats unbroken every round. Scale handstand push up volume to complete each round in 3 sets or less.

Beginner: 95/55; Double Dumbbell Push Press or :40-:30-:20 HS Hold

Intermediate: 115/75; Reduce HSPU Volume and/or ROM

Advanced: Rx

Competitor Extra

D: Metcon (3 Rounds for reps)

AMRAP 3:00 x 3

Row 600/500m

Max Ring Muscle Ups in remaining time

Rest 2:00

Cool Down