081020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5 X 3)

Build to Heavy

Weightlifting

Back Squat (1 X 20)

(Add 5-10lbs to last week’s weight)

Metcon

Metcon (3 Rounds for reps)

3 X 4 min AMRAP w/1 min rest between:
Buy In:

20/16 Cal Row or 12/9 Cal Bike

10 Thrusters (115/75)

Then your score is:

AMRAP 1 – Max T2B

AMRAP 2 – Max Wall Balls (20/14)

AMRAP 3 – Max C2B