07/13/2018

CrossFit Quest – CrossFit

“Most people never run far enough on their first wind to find out they’ve got a second.” – William James

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Hang Clean (8×1)

Work to a heavy Hang Clean (Choice) for the day.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4 x 3 (2min Rest Between)

40 WB (20/14)

14 T2B

ME C2B
RX+ (50 WB, 20 T2B, ME Ring MU)

Scale 1 – (30 WB, 8 T2B, ME Pullups)

Scale 2 – (Scale 1 w/(16/12), Knee Raises, & ME Ring Rows)

Accessory Work

Metcon (No Measure)

“Functional Friday”

10-8-6-4-2 Superset

Barbell Curls & Chin Ups

Weighted Bench Dips & DB Skull Crushers
Ex (10 Curls then 10 Chin ups…..10 Dips then 10 Skull Crushers, etc.)