CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

20 PVC Pass Through

then

4 rounds

Row 8/5 Calories

4 Kettlebell Windmills/side

Strength

B: Overhead Squat (3-3-3-3-3)

Metcon

C: Metcon (Time)

3 rounds

45/35 Heavy Jump Rope

15 Dumbbell Thrusters, 50/35

15 Chest to Bar Pull Ups
Beginner: 30/20 Heavy Jump Rope; 30/15#; 15 Ring Rows or 7-10 Chin over Bar Pull Ups

Intermediate: 40/25#; 7-10 C2B Pull Ups

Advanced: Rx

Competitor Extra

D: Metcon (Time)

For time:

5 sets

15 Unbroken Shoulder to Overhead, 135/85

Cool Down