CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

With a partner, alternate full rounds

AMRAP 4

Strict Mini “Cindy”

4 Strict Pull Ups/Ring Rows

8/5 Push Ups

12 Air Squats

Metcon

B: Metcon (Time)

WOD

Partner “Napalm”

2 Rounds For Time, split reps any way:

10 Bar Muscle-ups

(partner hangs from bar)

20 Bar-Facing Burpees

(synchro)

30 Deadlifts (225/155)

(partner holds wall ball overhead)

40 Wallballs (30/20) (partner holds wall sit)
Beginner: 30′ Sled Rope Pull; Regular Burpees; Kettlebell Sumo Deadlift High Pulls 50/35#; 14/10#

Intermediate: 20 Strict Chin Ups, use smallest band possible if necessary; 185/125#; 20/14#

Advanced: Rx

Cool Down