CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

Metcon

B: Metcon (No Measure)

3 Piece WOD

Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)

20 Alt. DB Snatches 70/50lb

30 Pull-Ups

10-18min. (With a partner)

Pick 1:

1200m ski (in 150m intervals)

2000m Row (in 200m intervals)

18-30min. (10min. AMRAP)

42-30-18

Hang Power Clean 135/95

Burpees over the bar

HSPUs
Each section has a time cap so you gotta move.

Cool Down