Partner/Community WOD
CrossFit Quest – CrossFit
Warm-up
Coaches Choice (No Measure)
Increase HR and Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
7min AMRAP (0-7min)
Partner 1:
– 100m Sandbag Run
Partner 2:
– 3 Back Squats (95/65)
– 6 Back Rack Lunges (95/65)
– 9 Shoulder to Overhead (95/65)
(Switch every time the runner gets back)
**3min REST** (7-10min)
THEN…
Metcon
Metcon (AMRAP – Rounds and Reps)
7min AMRAP (10-17min)
Partner 1:
– 100m Sandbag Run
Partner 2:
– 3 Deadlifts (185/155)
– 6 Toes to Bar
– 9 Hand Release Pushups
(Switch every time the runner gets back)
**3min REST** (17-20min)
THEN…
Metcon
Metcon (AMRAP – Rounds and Reps)
7min AMRAP (20-27min)
Partner 1:
– 100m Sandbag Run
Partner 2:
– 3 KB Sumo High Pulls (53/35)
– 6 KB Overhead Squats (3 each arm)
– 9 KB Swings (53/35)