10-01-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 100m Jog

– Frankensteins

– Butt Kicks

– High Knees

– Spiderman Lunges

Weightlifting

Bottom up Front Squat + Front Squat (7 x 1)

Start at the bottom of a front squat, stand up with the weight, then perform 1 full front squat. This equals 1 rep.

Metcon

Metcon (Time)

15min CAP

200m Run

– 2 Front Squats (185/125)

200m Run

– 4 Front Squats (185/125)

200m Run

– 6 Front Squats (185/125)

200m Run

– 8 Front Squats (185/125)

200m Run

– 10 Front Squats (185/125)

200m Run

* No Rack

**Squat clean WILL count as a rep
Rx + (245/155)

Don’t chase the whiteboard. Pick a weight that you can go unbroken on, but you would rather not. Then GO UNBROKEN!