CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

15-12-9

Box Jumps

Romanian Deadlifts 95/65lbs

Push Ups

Strength

B: Sumo Deadlift (Find 3RM)

Find 3RM Sumo Deadlift

NO BOUNCE

You may drop the bar after the third rep 🙂

Metcon

C: Metcon (Time)

100′ Unbroken Farmer’s Carry

Find max weight, build across at least 3 sets

Then

Max effort Dumbbell or Kettlebell Farmer’s Holds

Hold at side until grip fails. Target is 2+ minutes.
Beginner: 50/35

Intermediate: 60/45

Advanced: 70/50

Competitor Extra

D: 2k Row (Time)

Max Effort 2k Row

Cool Down