01-08-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– Walking Lunge w/torso twist (Down)

– Frankensteins (Back)

– Inchworms no pushup (Down)

– Spiderman Lunges (Back)

Weightlifting

Push Press (5-5-3-3-1-1)

Get nice a warm then follow these percentages.

5’s @ 70%

3’s @ 80-85%

1’s @ 90% or higher

Metcon

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

– 2 Devils Press (50/35)

– 4 DB Push Press (50/35)

– 8 DB Front Rack Lunges (50/35)

** Rest 1min **

4min AMRAP

– 2 Devils Press (50/35)

– 4 DB Push Press (50/35)

– 8 DB Front Rack Lunges (50/35)
Start the second 4min where you left off. Score is TOTAL Rounds and Reps for all 8min