Partner/Community WOD
CrossFit Quest – CrossFit
Warm-up
Coaches Choice (No Measure)
Increase HR and Stretch
Metcon
Teams of 2
Metcon (AMRAP – Reps)
7min AMRAP
– Max Calorie Row
– Max Burpee Pullups
** Switch as needed
* Score is TOTAL Reps + Calories
REST 3min THEN…
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
– 24 Single arm Weighted Box Step Ups (20″)
– 24 Syncro Goblet Hold Lunges
** Alternate on Step Ups
* DB (50/35)
Rest 3min THEN…
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
– 10 Russian KBS (53/35)
– 10 Vups
Switch every round