10/21/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Sets:

1-3 = 3×8 Behind Neck Strict Press

4-6 = 3×4 Behind Neck Push Press

7-9 = 3×1 Behind Neck Push Jerk

Behind The Neck Jerk (1×1)

Metcon

Goals:

Each component is scored separately – Rest as needed between Metcons but get them in before class is over.

DUs – Modify to 250 single unders or do as many DUs as possible in 3 mins

100 Double Unders (Time)

100 DUs for Time
MOD – ME DUs in 3mins or 250 Single Unders

50 Cal Row (Concept 2 Rower) (Time)

50 Cal Row for Time

1-Mile Run (Time)

Max Effort 1-Mile Run