Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (3 Rounds for reps)

Almost Tabata

– Box Jumps (20″)

– Chin Over Bar Hold (you pick the grip)

– DB/KB Front Rack Lunges

– Weighted Plank Hold (45/25)

– Plate Ground to Overhead (45/25)

** Box Jumps, Lunges, Ground to Overhead are the only movements scores.

** Count TOTAL reps for that specific movement.
Each partner will perform 8 sets, 20 seconds on 20 seconds off per set, for each movement. 16 total sets per movement.

1 minute transition/rest after each full round.