09-27-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– :30 Jump Rope (singles or Dubs)

– 10 Lunges

– 10 Air Squats

Weightlifting

Bench Press (7 x 5)

Cut loose! If you feel good, go heavy. If heavy is not in the cards build to 80% for sets 6 & 7.

Metcon

Metcon (Time)

2 Rounds

– 60 Double Unders

15 Overhead Squats (115/75)

– 60 Double Unders

10 Box Jump Overs (24/20)

– 60 Double Unders

5 Bar Muscle Ups

Mod 1:

60 Honest DU attempts

OHS: A weight you can do unbroken

Mod 2:

2:1 Single Unders

OHS: A weight you can do unbroken

Step Ups and Overs
Can you go unbroken?

Shoot for Sub 15.

Empty the tank and give it all you’ve got. These are all movements we will see in the open. This is a perfect time to test your ability to push.