CrossFit LaSalle – CrossFit

Warm-up

A: Metcon (No Measure)

EMOM 12min

1st min 20-30sec HS hold

2nd min 20-30sec ring support hold

3rd min 20-30 l-sit hold from bar

B: Metcon (Time)

team of 2

4 rds for time

60 cal row

40 burpee over bar

20 thrusters 95/65

split these reps up evenly amongst teammates

B: Metcon (Time)

team of 2

4 rds for time

60 cal row

40 burpee over bar

20 thrusters 95/65

split these reps up evenly amongst teammates

Cool Down