09242020

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Power Clean E2MOM

28 E2MOM Power Clean

0-4 = 5 Reps

6-10 = 4 Reps

12-16 = 3 Reps

18-22 = 2 Reps

24-28 = 1 Rep
Build for heavy doubles and singles. NOTE: These do NOT have to be touch and go. Just quick. NO SLOPPY REPS!

Metcon

500m Row (Time)

Max Effort 500m Row
Push yourself! 500 MAX EFFORT.