CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

18-12-6

Russian Kettlebell Swings

9-6-3

Hanging Knee Raise or Toes to Bar

Strength

B: Hang Power Clean (3-3-3-3-3)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Deadlifts, 185/125

15 Push Ups

15/10 Calorie Bike or 200m Run

Competitor Extra

D: Metcon (Time)

4 rounds

20 GHD Sit Ups

20 Strict Dumbbell Shoulder Press, 20/10#

Cool Down