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.