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