10-11-2019

CrossFit Quest – CrossFit

Warm-up

3 Rounds (with an empty barbell)

– 5 Hang Snatches (above the Knee)

– 7 Good Mornings

– 5 Hang Snatches (Below the Knee)

Once 3 rounds are complete gradually add weight and build to a weight heavier than what you plan to use for the workout. Do a few reps there, then party like it’s 20.1!

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Metcon

Scaled

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes