9-9-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Back Squat (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%