11-30-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (6 x 4)

Accessory Work

DO NOT SKIP THESE! They will help keep you loose for the workout.

Metcon (No Measure)

Bike Sprints 6 x :20sec

Metcon

Attack the row and be patient with the squat snatches.

Shoot for no more than 15min.

Metcon (Time)

800m Row

– 30 Alternating DB Squat Snatches

600m Row

– 20 Alternating DB Squat Snatches

400m Row

– 10 Alternating DB Squat Snatches

Rx: 50/35
If you can not perfrom the DB Squat Snatches, perform DB Power Snatches followed by half the number of reps with a goblet squat.

EXAMPLE: 30 Alt. DB Snatches then 15 Goblet Squats