CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

B: Warm-up (No Measure)

20 Banded Good Mornings

100 Plate Jumps

20 Dumbbell Strict Press w/ light DBs

Strength

B: Power Clean and Push Jerk (5×5)

75%+

Complete Reps in Singles

Rest 2 Mins between sets

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

40 Sit Ups

30 Box Jump Overs 24/20″

20 KB Swings 53/35lbs
Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16″; 20 Kettlebell Swings 35/20

Intermediate: 45/25 KB Swings

Advanced: Rx

Competitor Extra

D: Metcon (2 Rounds for reps)

3 Rounds

AMRAP 2 Minutes

Max Burpees

Rest 1:00

AMRAP 2 Minutes

Rope Climbs to 12″ Target

Rest 1:00

Cool Down