1-13-2019

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Klokov Complex (Every 2min for 20min (10 Sets))

– 1 Deadlift

– 1 Full Clean

– 1 Front Squat

– 1 Push Press

– 1 Split Jerk

* Touch and Go

Metcon

Metcon (Time)

15-12-9-6-3

– Hang Power Clean (155/115)

– Pullups

– Pushups
Scale the barbell to a weight that the set of 15 and 12 take no more than 2 sets.

Scaled Pullups: Jumping Pullups or Ring Rows