9-3-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (8 X 3)

Build to Heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
10 chest-to-bar pull-ups

30 back rack lunges (95/65)

50 double-unders

MOD – 2 to 1 single unders. 1 to 1 for pullups or ring rows

Move consistently – pick a pace a hold it throughout. Try and get the lunges unbroken or in as few sets as possible.