12/04/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. Score is reps of Burpee BJ Overs.

2. Get through the Jumping Lunges quickly to allow yourself more rest.

3. Find a pace on the BBJO and stick to it for all 5 rounds.

Metcon (AMRAP – Reps)

EMOM 10

Odd – 16 Jumping Lunges

Even – ME Burpee BJ Over (24/20)
MOD – 10 Jumping Lunges & Burpee StepOvers

Metcon

Goals:

1. 18min Cap – add 1 sec for every rep not completed.

2. Push the pace on the rower – females row 22 & male 25 Cals.

3. Alt. Every rep on the DB Snatch – these should be unbroken or max of 2 sets.

4. Get through the T2B/knee raises and quickly transition back to the rowers.

Metcon (Time)

4 RFT (18min Cap)

25/22 Cal Row

20 Alt. DB Snatch (50/35)

15 T2B
MOD 2 – (35/25) & Knee Raises