01/01/2019

Announcements

NO 6:30pm or 7:30pm on New Years Eve!

ONLY Class on 1/1/2019
10am – 12pm (Open Gym)

CrossFit Quest – CrossFit

“Fortune always favors the brave, and never helps a man who does not help himself.” – P.T. Barnum

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

5 mins rest between Metcons

Metcon (AMRAP – Rounds and Reps)

WOD 1 – AMRAP 3

12 Hang Power Clean (135/95)

9 Burpee BJ Overs (24/20)
RX+ – (185/125) & (30/24)

Scale – (95/65) & Stepovers

Metcon (AMRAP – Rounds and Reps)

WOD 2 – AMRAP 4 (+4)

3 C2B

6 HSPU

36 DUs

If 4 rounds are completed in 4 mins continue for 4 additional minutes of work.
RX+ (Ring MUs, Strict HSPU)

Scale (Jumping C2B, 15 Sec HS Hold, & 2to1 Singles)

Metcon

This is Option 2! If you would like to do a longer workout, do this one.

Lesley (AMRAP – Rounds and Reps)

35min AMRAP

– 24 Jump Lunges

– 24 Hollow Rocks

– 24 Air Squats

– 24 AbMat Sit-Ups

– 24 Burpees
Dedicated to Officer Lesley Zerebny, 27 years old, who was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months.

Zerebny is survived by her husband, a Riverside County (CA) Sheriff’s deputy, and her 4-month-old baby daughter.

Weightlifting

Front Squat (10×2)

Take your time and work up to a heavy double.