10-09-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 20sec Samson Stretch (each leg)

– 8 Pushups

– 8 Supermans

– 8 Pullups

Conditioning

Metcon (8 Rounds for time)

Every 90 seconds for 12 minutes

– 200m sprint
Score each 200m

Weightlifting

Bear Complex (Every 2min for 20min (10 sets))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Build to a heavy complex