08242018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 Hang from rig

5 Med Ball Cleans

Weightlifting

Front Squat (5 X 3 10X12)

:12 hold at the top

Rest 2:00 between sets

Metcon

Quest Test (Time)

3 RFT(12 min cap)

200m run

12 Thrusters(95/65)

24 DUs(48 SUs)

12 Burpee over the Bar