CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

6 Rounds

:45 on/ :15 off Double Unders

:45 on/ :15 off Rowing for Calories

Alternate between the two (3 of each)

Strength

B: Squat Clean and Jerk (4 reps EMOM x 10 minutes)

65%+ 1RM

Metcon

C: Metcon (3 Rounds for reps)

AMRAP 3 Minutes x 3

8 Overhead Squat 95/65lbs

8 Handstand Push Ups

Rest 2:00 between AMRAPs
Pick a weight where you can stay unbroken on the overhead squats and 2 sets or less on Handstand Push Ups. Everyone should complete at least 2 full rounds each AMRAP.

Beginner: 65/35#; 1 Wall Walk or 8 Dumbbell Push Press or :20 handstand hold

Intermediate: 80/50#; 4-6 HSPU and/or reduced ROM

Advanced: Rx

Competitor Extra

D: Metcon (Time)

Bike 100/70 Calories for time

EMOM until completion perform 1 Rope Climb

Cool Down