08312018
CrossFit Quest – CrossFit
Warm-up
Warm-up (No Measure)
5 AMRAP
7 WBs
7 Russian Twist (MB)
7 MB Sit Ups
Weightlifting
Front Squat (5 x 8 @10×0 tempo)
Tempo is 1 second desend, no pause, explode up, no pause. That means you should be moving the entire set!!
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Women use #53
Scale w/
Burpee Pull Up (MUs)
DB Press (HSPUs)
*Should be a quick pace for 20 minutes