CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

100 Single Unders

10 Hang Power Snatches

Strength

B: Power Snatch (7×1)

90%+

Metcon

C: Metcon (Time)

3 Rounds

12/8 Calorie Bike

12 Deadlifts 275/185lbs

12 Ring Dips
Scale the deadlift weight so you can perform in three quick sets or less. These should be medium heavy, not heavy enough to force you into singles.

Beginner: 155/95; 12 Perfect Push Ups or Ring Push Ups

Intermediate: 225/155

Advanced: Rx

Competitor Extra

D: Metcon (Time)

10 Rounds

10 Bar Facing Burpees

10 Toes to Bar

Cool Down