10/1/2018

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Metcon

Treat this as your Weightlifting

Metcon (AMRAP – Reps)

AMRAP (reps)

– 2min Max Reps Front Squat @ 85% of max

4min REST

– 2min Max Reps Front Squat @ 70% of max

4min REST

– 2min Max Reps Front Squat @ 55% of max
FROM THE RACK!

** Score is TOTAL Reps

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

– 3 Deadlifts (315/225)

– 6 Evil Wheels

– 9 HSPU
Scaled DL: (225/155)

HSPU: Seated DB Press or Box Pike Pushups