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#
