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02/04/2019

Posted on Feb 3, 19

Crossfit Adoration – CrossFit

Weightlifting

Back Squat (2 x 3 )

Both Back and Front Squats should be heavier than week 3.

Weightlifting

Front Squat (1 x 3)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

In 2 Minutes…

30 Wall Balls 20/10, 14/9

Max Reps Pull-Ups in remaining time

Rest 6 minutes between rounds
Two scores:

1: How many UB wall balls (max score is 90)

2: Total Pull ups

Push hard on the WBs and go for UB, save some for the pullups and get as many as possible in.

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.