09-23-2019

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Weightlifting

Squat Clean (25min to Establish a Heavy FOR THE DAY)

Take your time and make small, SMART jumps in weight.

Build to a HEAVY for TODAY!

Metcon

Metcon (Time)

20 – 15 – 10

– Squat Cleans

– Burpees
Rx – 50% of your weightlifting