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