07/24/2018

CrossFit Quest – CrossFit

“Most people miss their opportunity because it is dressed in overalls and looks like work” – Thomas Edison

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Split Jerk (5-5-3-3-1-1-1)

Metcon

4 Minutes Rest between Metcons after last person finishes

Goals:

1. Go fast (intensity is the key on this WOD) – Most of you should be able to do both of these WODs unbroken.

2. Push yourself these movements are not difficult for you to do – get out of your comfort zone and go hard.

Metcon (Time)

4 RFT

12 WB (20/14)

12 BJ (24/20)
Scale – 16/12 & Stepups

Metcon (Time)

4 RFT

12 KB (53/35)

12 Burpees
Scale – (44/26)

Cool Down

Options 1 – 1mile run, 2000m row, or 4000m bike at 70% of max effort

Option 2 – RomWOD