11-07-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (6 x 3)

Metcon

Can you Hold On!? (Time)

– 10 Hang Cleans (155/105)

– 8 Shoulder to Overhead (155/105)

– 6 Back Rack Lunges (155/105)

– 4 Back Squats (155/105)

– 2 Rope Climbs

– 4 Back Squats (155/105)

– 6 Back Rack Lunges (155/105)

– 8 Shoulder to Overhead (155/105)

– 10 Hang Cleans (155/105)
Modified Barbell:

(135/85)

(115/65)

Rope Climbs:

4 seated to standing