01-20-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 100m Jog

– 15sec hang from the rig

– 7 Strict Press (empty bar)

– 7 Push Press (empty bar)

Weightlifting

Split Jerk (7 x 1)

Build to appx. 85% of your 1 rep max

Metcon

Metcon (Time)

3 Rounds (30min Cap)

– 800m Run

– 50 Situps

– 25 Shoulder to Overhead (95/65)

Rx+ (155/105)