4-11-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch Complex (Build to Heavy – TnG)

20 min E2MOM
1 Power Snatch

2 OHS

1 Full Snatch

Metcon

A: Metcon (Time)

2 Rounds for Time:

20 Alt. Dumbbell Hang C & J (50/35)

20 Pull Ups

20 Single Arm Overhead Lunges (50/35)
Rx+ (75/50)

Metcon

B: Metcon (AMRAP – Reps)

Rest 1 min After Metcon A Then,

4 min AMRAP
Max Effort Double Unders

Rx+

Triple Unders