07/31/2018

CrossFit Quest – CrossFit

“What you lack in talent can be made up with desire, hustle and giving 110% all the time.” – Don Zimmer

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

5 mins Rest between Metcons

Goals:

Metcon 1 – Go fast (Unbroken on each movement if possible) and rest (short breaks) between movements.

Metcon 2 – This should be done unbroken at a good pace – this is considered grunt work so just get it done.

Metcon (Time)

15-12-9-6-3

Hang PS & Thrusters (95/65)
Scale – (65/45)

Metcon (Time)

4 RFT (45/25)

100m Plate Carry

10 OH Lunges w/Plate

5 Plate Burpees
Plate Burpee = Burpee on plate then finish with plate overhead

Scale – (25/15)

Weightlifting

Press Complex (6×1,1,1)

Push Press/Push Jerk/Split Jerk