071619

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5 (ea arm) KB Snatch

:30 Hang on Rig

Weightlifting

Push Press (5 x 3 )

Accessory Work

Pull-ups (5 x 5 )

Strict. If you don’t have strict pull-ups, do ring rows.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Have a plan…try to break on the 11th DL, the 8th PC, this way you’re not performing extra reps.