CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

Slow AMRAP for 4:00

5 Push Ups

5 Goblet Squats

5 KB Snatches, switch sides each round


B: Full Snatch + 2 Hang Snatch + Overhead Squat (EMOM for 10 Minutes)

As Heavy As Possible

Weight can move up and down across sets


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

1 Rope Climb

2 Squat Cleans 225/155lbs

4 Strict Handstand Push Ups

8/5 Calorie Bike
Beginner: 5 Ring Rows or Pull Ups; 95-115#/55#-75#; 1 Wall Walk or :20 Handstand Hold

Intermediate: 135-155#/80-105#; Reduced height rope climb; 4 Kipping HSPU

Advanced: 175-205#/115-135#; Strict HSPU

Competitor: Rx Cleans; Legless Rope Climb

Competitor Extra

D: Metcon (No Measure)

EMOM for 10 Minutes

Run 100m all out

Cool Down