CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

50′ Duck Walk

10 Burpee Box Jumps

50′ Duck Walk

10 Burpee Box Jumps

Strength

B: Box Squat (10×2)

57.5-67.5%

Speed Work

Rest :30-:60

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Run 200m

15 Box Jump Overs 24/20″

15 Shoulder to Overhead 115/75lbs
Scale the weight to maintain 1-2 sets across the entire workout.

Beginner: 75/45#; 20/16″

Intermediate: 95/60#

Advanced: Rx

Competitor Extra

D: Metcon (4 Rounds for time)

Row 2k x 4

Rest 3:00

Cool Down