071919

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

FS/BS (5 x 2/4 @ 90% )

FS/BS @ % of 1 RM FS
Build to 90%

Metcon

Metcon (Time)

3 RFT

200M Run

3 MUs(Ring)

5 DL (315/225)

7 BJ (30″/24″)
Don’t come out too hot. The box jumps are for real! Be ready for that first one.