07/17/2018

CrossFit Quest – CrossFit

“Make each day your masterpiece” – John Wooden

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

This is your chance to show how hard you have been working and how much work you’ve put in on the strength training.

The CrossFit Football Total (Total Weight)

Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

Conditioning

(Optional) – If there is time or a desire to get a short sprint Metcon in you can perform this. If you’re sore or want to skip the Metcon don’t worry about it there are still more days in the week.

Metcon (Time)

4 RFT

100m Run

25 MB Sit-ups (20/14)

Goal is sub 6 – this is a sprint and should be done unbroken.