CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Steady Rounds

3 Inch worm

300m Row

Strength

B: Sumo Deadlift (5×5)

As Heavy As Possible

No Bounce – Silent

Metcon

C: Metcon (Time)

For Time

100 Air Squats

10 Muscle Ups

80 Air Squats

8 Muscle Ups

60 Air Squats

6 Muscle Ups

40 Air Squats

4 Muscle Ups

20 Air Squats

2 Muscle Ups
The Muscle Ups should be performed in 3 sets or less per round. Scale volume 5-4-3-2-1 reps or 6-5-4-3-2

Beginner: 60/50/40/30/20 Squats; 10-8-6-4-2 Ring Rows + Push Ups

Intermediate: 10-8-6-4-2 Strict Pull Ups + Strict Ring Dips

Advanced: Rx or scale MU volume

Competitor Extra

D: Metcon (Time)

10 Rounds

10/7 Cals on Bike

30 Double Unders or 15 Heavy Jump Rope

Rest 1:00

Cool Down