CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

8-7-6-5-4-3-2-1 Kettlebell Sumo Deadlift High Pulls

Run 100m between each set of KB SDHP

Strength

B: Sumo Deadlift (10×3)

70% of 3RM

Speed Work

No Bounce – Silent

Metcon

C: Metcon (Time)

4 Rounds

Run 400m

100m Farmers Carry AHAP
Perform carries as 1x parking lot. Go heavy and be creative with implements but you should not break up the carry more than twice.

Beginner: 50/35# Dumbbells or KBs

Intermediate: 70/50 Dumbbells or KBs

Advanced: 100/70 DBS or Trap Bar at 225/135

Competitor Extra

D: Metcon (5 Rounds for time)

5 Rounds

50 Double Unders

5 Bar Muscle Ups

Rest :90

Cool Down