06-30-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 5 Inchworms

– 10 Lunges

– 10 Good Mornings

Weightlifting

Deadlift (10 x 1)

Build to appx. 80% of your 1RM

Use this as a good warmup for the workout.

Metcon

20min Cap

This is a high rep workout. Quick singles on the deadlifts may be best for you. Don’t come out hot and unbroken. You will pay for that on the backside.

Stay steady on the burpees.

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Female Rx 155#