CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

0:30 Bike (moderate to fast tempo to get the heart rate up)

10 PVC Pass Through

20 Mountain Climbers

10 PVC Overhead Squats

Strength

B: Snatch Complex

Find 1RM

Power Snatch

Squat Snatch

Hang Squat Snatch
In 12 minutes build to a heavy rep

Metcon

C: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Beginner: 100 reps @ 14/10#

Intermediate: 100 reps @ 20/14#

Advanced: Rx

“Karen” was first posted on CrossFit.com on August 7th, 2008: https://www.crossfit.com/workout/2008/08/07#/comments

Competitor Extra

D: Metcon (3 Rounds for reps)

GHD Sit Ups

:90 Max Reps

2:00 minute single under active recovery

:60 Max Reps

1:00 minute single under active recovery

:30 Max Reps

Cool Down