CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds:

10 Alternating Dumbbell Snatch

Bike 10/7 Calories

:20 Handstand Hold

Metcon

B: Metcon (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Bike

21 Lateral Burpees over Dumbbell

Max Dumbbell Overhead Squats, switch hands every three reps

rest 3 minutes

AMRAP 3:

18/13 Calorie Bike

18 Lateral Burpees over Dumbbell

Max Dumbbell Overhead Squats, switch hands every four reps

rest 3 minutes

AMRAP 3:

15/11 Calorie Bike

15 Lateral Burpees over Dumbbell

Max Dumbbell Overhead Squats, switch hands every five reps

rest 3 minutes

AMRAP 3:

12/9 Calorie Bike

12 Lateral Burpees over Dumbbell

Max Dumbbell Overhead Squats, switch hands every six reps

Score is total dumbbell overhead squats completed.
Beginner: 30/15#

Intermediate: 40/25#

Advanced: 50/35#

Cool Down