07/10/2018

CrossFit Quest – CrossFit

“Winning isn’t everything, but wanting to win is.” – Vince Lombardi

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

EMOM 10

Clean Progression (10×1)

(Power, Hang, Full Squat)
EMOM 10 perform all 3 movments – work to a heavy complex for the day.

Metcon

Rest 4 mins between Metcons

Metcon (AMRAP – Rounds and Reps)

Death By HSPU (12min MAX)

EMOM perform that number of HSPU until failure. If you fail before 12min run 100m EMOM until 12mins is up.
RX+ (Deficit 4″/2″)

Scale (Pike HSPU on Box)

Scale 2 (HRPU)

Metcon (AMRAP – Rounds and Reps)

Death by Burpee BJ Overs (24/20) – 12min MAX

EMOM perform that number of Burpee BJ Overs. If you fail before 12min run 100m EMOM until 12min is up. No RX or RX+ for Stepovers
RX+ (30/24)

Scale (20/16)

Scale 2 (20/16 & step-ups)