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03/05/2019

Posted on Mar 4, 19

Crossfit Adoration – CrossFit

Weightlifting

Back Squat (5-5-3-3-1-1)

Push the squats toward the heavy side for each number

Weightlifting

Front Squat (3-2-1)

Metcon

Metcon (Time)

15 Burpee Box Jump overs 30/34

5 Rope Climbs, 15 ft

12 Burpee Box Jump overs

4 Rope Climbs, 15 ft

9 Burpee Box Jump overs

3 Rope Climbs, 15 ft

6 Burpee Box Jump overs

2 Rope Climbs, 15 ft

3 Burpee Box Jump overs

1 Rope Climb, 15 ft
3:1 rope pulls to rope climbs, pace things to continue moving

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.