11/26/2019

Announcements

Thanksgiving Week:
Monday – Wednesday: Regular Hours
Thursday/Thanksgiving: CLOSED
Friday: Open Gym
5am – 7am/9am – 11am/3pm – 5pm

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Press Complex (10×1)

Push Press/Push Jerk/Split Jerk

Metcon

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.

Metcon (Time)

Partner WOD

12-9-6-3 (Thrusters & Burpees)

– Then –

200 DUs

200m penalty (each) for barbell touching the floor.
RX (115/85)

RX+ (135/95)

MOD (75/55) & 200 SUs