070819

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

8 KB Swings

12 Jumping Lunges

12 Hollow Rocks

Weightlifting

FS/BS (5 x 3/5 @ 75% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

The Dallas Five (Time)

“The Dallas Five”

5RFT

7 Hng Sqt Cln(155/105)

7 C2B Pull-ups

20 Sit-ups

16 Box Jumps(24″/20″)

For the five officers that gave their lives in Dallas on 7/7/2016. Please remember their families in your thoughts and prayers.