8-5-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
2, 4, 6, etc…

Front Rack Lunges (95/65)

Bar over Burpees

Rx+

(135/95)

*Try to get all the sets of lunges unbroken and then just keep moving through the Burpees*