12-01-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 Good Mornings

– 5 Inchworms w/ pushup

– 10 Lunges

– 5 Hollow to Arch (on rig)

Weightlifting

Front Squat (5 x 3)

4 second decent and 2 sec pause at the bottom

Metcon

These are THREE SPRINTS!

Score is TOTAL Time including rest.

Metcon (Time)

3 Rounds

– 9 KBS (53/35)

– 9 Burpees

– 9 Toes to Bar

REST 2min THEN…

2 Rounds

– 15 KBS (53/35)

– 15 Burpees

– 15 Toes to Bar

REST 2min THEN…

1 Round

– 21 KBS (53/35)

– 21 Burpees

– 21 Toes to Bar
Scale T2B with Knee Raises