07/16/2018

CrossFit Quest – CrossFit

“The more difficult the victory, the greater the happiness in winning” – Pele

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – 2 FS/ 4 BS (75% of FS)

M in 2 – 20 Situps

Metcon

Goals:

1. Both Rounds are for time so push the pace (there is a good break between).

2. Choose the weight that you can cycle at least 10-15 reps while fresh.

3. This is a long sprint – Try to maintain your pace from round 1 on round 2.

Metcon (2 Rounds for time)

2 RFT – 5min rest between rounds

20 PS (95/65)

200m Run

20 C&J (95/65)

200m Run
RX+ (135/85)

Scale 1 – (75/55)

Scale 2 – Scale 1 @ 10 reps each