10-14-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 10 Lunges

– 10 Good Mornings

– 5 Pullups

Weightlifting

Deadlift (25min to build to a HEAVY)

Heavy for THE DAY

Metcon

Metcon (Time)

Buy In:

10 Evil Wheels

then…

– Deadlifts (50% of Weightlifting)

10-8-6-4-2

– Rope Climbs

5-4-3-2-1

then..

Cash Out:

10 Evil Wheels
Rx Weight is 50% of weightlifting

Rope Climbs: 2 to 1 seated to standing