CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds)

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Deadlifts 225/155

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Bench Press 135/75

Rest 4min.

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Deadlifts 315/200

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Bench Press 185/100
I like these numbers for many people in the gym, but keep this in mind if you scale… ALL SECTIONS should be UNBROKEN. Section 2 needs to heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2

Cool Down