11/14/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Shoulder Press (10-8-6-4-2)

Metcon

Goals:

1. Sub 18mins – No Cap just finish before the next class starts – but everyone should be shooting for sub 18mins

2. WB – Push yourself – Go deep on the first set & try to get these done in the least amount of sets possible.

3. PC – These will likely be singles for everyone – should be heavy to moderately heavy for all.

4. C2B/MU – push your limits and test your skills while under fatigue.

Metcon (Time)

90 WB (20/14)

30 PC (155/105)

15 C2B
RX+ (205/145), MU (Choice)

MOD 1 – (135/95), Pullups

MOD2 – (16/12), (95/65), Ring Rows