CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 4

With a partner

5 Partner High Five Push Ups

10m Buddy Carry, each

5 Partner High Five Burpees

10m Partner Sandbag Walking Lunge, 50/30

Metcon

B: Metcon (Time)

With a partner, split reps any way

For time:

50-calorie row

50 box jump overs, 24 / 20 in.

50 deadlifts, 185 / 125 lb.

50 wall-ball shots, 20 / 14 lb.

50 ring dips

50 wall-ball shots, 20 / 14 lb.

50 deadlifts, 185 / 125 lb.

50 box jump overs, 24 / 20 in.

50-calorie row

Time cap: 25 minutes
Beginner: 20/16″ Box Jump Overs; 50 Kettlebell Swings, 50/35#; 14/10# Wall Balls; Push Ups

Intermediate: 155/105 Deadlifts; Static Bar Dips

Advanced: Rx

Cool Down