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
