06/07/2019

CrossFit Quest – CrossFit

Alex –

Happy Early Birthday and good luck in the Army. Stay safe and keep working hard.

CrossFit Quest Family

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. Sub 15min for most – 20min Cap

2. Keep moving – intensity is key

3. No more then 2 sets for the DL and get through the DU as quickly as possible – quick transitions

Metcon (Time)

5 RFT

10 DL (225/155)

50 DU
MOD (135/95) & SUs

Accessory Work

15mins

Bent Over Row (5×10)

Chin-Ups (5×5)

Reverse Grip Pullups
STRICT

Conditioning

Goals:

1. Slowest round is your score

2. Push the pace and be consistent throughout

Metcon (Time)

E3MOM 9

200m Run

15 T2B
MOD – 100m and Knee Raises