CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 4

With a partner, alternate full rounds

6 Hollow Swings

3 Single Dumbbell Bent over Row, each side (slow down, fast up)

6 Single Dumbbell Jumping Lunges, switch arms each rounds

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Partner 17.2-ish

Complete as many rounds and reps as possible in 16 minutes of:

2 rounds of:

8 dumbbell power cleans, 50/35

50-ft. weighted walking lunge

16 toes-to-bars

Then, 2 rounds of:

8 dumbbell power cleans, 50/35

50-ft. weighted walking lunge

16 bar muscle-ups

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Partners alternate full rounds
Beginner: 30/15#; V-Ups & Chin over bar pull ups or Ring Rows

Intermediate: 40/25#; Toes to Bar & Chest to Bar Pull Ups

Advanced: Rx

Cool Down