CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

10 KB Swings

10/7 Calories on Bike or Rower

5 Strict Pull Ups or Ring Rows

Strength

B: Clean Complex (Find 1RM)

Find 1RM

Squat Clean

Front Squat

Jerk

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

5 Deadlifts 275/195lbs

Run 100m
Beginner: 155/95#

Intermediate: 225/155#

Advanced: Rx

Competitor Extra

D: Metcon (Time)

For Time

7-6-5-4-3-2-1

Muscle Ups

Complete 50 Double Unders before each round of Muscle Ups

15 Minute Cap

Cool Down