CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

B: Warm-up (No Measure)

AMRAP 4:00

40m (two gym lengths) Overhead Plate Walk 25/15bs

5-10 Push Ups

10 Hollow Swings

Strength

B: Strict Shoulder Press (10×3)

As Heavy As Possible

Metcon

C: Metcon (Time)

For Time

30 Chest to Bar Pull Ups

30 D-Ball Cleans, 100/70#

30 Chest to Bar Pull Ups
Target time is <10 minutes. Scale volume of reps as well as weight! Beginner: 15-20 reps of each; chin over bar pullups; 50/30#
Intermediate: 20-25 reps of each; 70/50#

Advanced: Rx

Competitor Extra

D: Metcon (Time)

8 Rounds

Row 400m

Run 200m

Rest :90

Cool Down