062619

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (6 x 2 @ 17×0)

Build to a heavy double w/tempo. 1 second down, 7 second pause, explode up, immediately into next rep.

Accessory Work

Strict Pull-Ups (5 x 5)

Metcon

Metcon (Time)

5 RFT

200m run

20 WBs (20/14)
Goal should be unbroken on WBs, recover on the run.