Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Bench Press (6 x 3)

Gymnastics

Ring Dips (5 x Max Effort)

If you don’t have Dips, work on Static Holds

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

– 200m Medball Run (20/14)

**run together, switch who carries the ball as needed

– 15 Partner Deadlifts (365/255)

– 10 Bar Over Burpees (synchronized)
Scaled 1:

Deadlifts (315/225)

Scaled 2:

Deadlifts (255/185)

Burpees not over bar