8-7-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Metcon

Metcon (5 Rounds for reps)

3 min AMRAP X 5, Rest 1 min between
Buy in: 400m Run

Remainder of time: Max Effort Burpee Box Jump Overs (24/20)

MOD – 200m Run