07/12/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – 6 PS (65-70%) TnG

Min 2 – 20 Situps

Metcon

16min Running Clock to complete Metcon 1 (Time) & 2 (1RM PC)

Metcon (Time)

3 DB/KB Squats – 15 BfB

6 DB/KB Squats – 12 BfB

9 DB/KB Squats – 9 BfB

12 DB/KB Squats – 6 BfB

15 DB/KB Squats – 3 BfB

Men RX – 50# DBs or 53# KB

Women RX – 35# DB/KB
Perform as fast as possible so you can get to part 2 (Strength).

Scale – 35/25

Scale 2 – 25/15

Power Clean (1×1)

With Remaining time of the 16mins find 1RM PC

Cool Down

Metcon (Time)

3 RFT

200m Run

15 Pushups