CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

Metcon

B: Metcon (5 Rounds for reps)

5 Rounds:

1min. of max rep bench press (135/75)

immediately into;

1min. of max cal on the rower

2min. Rest
*Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute.

*RX+ 185/100

C: Metcon (Time)

Quick and Dirty (Time)

2 Rounds For Time:

50 Russian KB Swings 53/35

50 Sit-Ups (Feet anchored on KB)

100 Double unders

*CAP: 12min.
*RX+ is 70/53

Cool Down