CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

Beginner: 35 Bar Facing Burpees

Intermediate/Advanced: 50 Bar Facing Burpees


B: Bench Press (5×3)

90%+ 2RM


C: Metcon (Time)

4 Rounds

25 Wall Balls 20/14lbs

Bike 12/9 Calories
This should be a sprint! Stay as close to unbroken as you can on the wall balls.

Beginner: 20 Wall Balls 14/10#; 10/7 Calorie Bike

Intermediate/Advanced: Rx

Competitor Extra

D: Metcon (No Measure)

Sprint 50m x 10

Rest as needed

Cool Down