01-10-2020

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Conditioning

Tabata Abs (8 sets (20sec on/10sec off))

Russian Twists (45/25)
Score is the LOWEST number of reps performed

Tabata Abs – Weighted Situps (8 sets :20sec on/:10sec off) (AMRAP – Reps)

Weighted Sit-ups (45/25)

Metcon

Metcon (Time)

Buy in: 50 Calorie Row

then…

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

Hand Release Push Ups then…

Cash Out: 50 Calorie Row