Monday – Wednesday: Regular Hours
Friday: Open Gym
5am – 7am/9am – 11am/3pm – 5pm
CrossFit Quest – CrossFit
Coaches Choice (No Measure)
Increase HR and Stretch
Press Complex (10×1)
Push Press/Push Jerk/Split Jerk
Goals: (Partner WOD)
1. Once the Bar is picked up it can never touch the ground again until ALL work is completed.
2. Partner 1 does 12 thrusters, hand bar to Partner 2 to hold, Partner 1 does 12 burpees, Partner 2 does 12 thursters……….until 3 & 3. Then 1 partner hold bar while other partner does DUs.
3. Thrusters and Burpees have to be done in order and each round completed by each partner before moving on.
4. DUs can be split up however but the bar still cant be put down.
12-9-6-3 (Thrusters & Burpees)
– Then –
200m penalty (each) for barbell touching the floor.
MOD (75/55) & 200 SUs