072020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5 X 3)

Build to Heavy

Weightlifting

Back Squat (1 X 20)

60% of your 1RM

Metcon

Metcon (3 Rounds for reps)

3 X 3 min AMRAP w/1 min rest between:
Buy in:

10 T2B

10 Hang Power Cleans (155/105)

Then your score is:

AMRAP 1 – Max Wall Balls (20/14)

AMRAP 2 – Max Burpees

AMRAP 3 – Max Cal Row