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03/21/2019

Posted on Mar 20, 19

Crossfit Adoration – CrossFit

Weightlifting

Thruster (technique work 5 sets of 4-8 )

*The first part should be focused on light and efficient thrusters. You will do them under fatigue tomorrow, this should be the time to hone your form. Make them as pretty as possible and focus on being able to move quickly while still being able to breathe. Rest as needed to ensure fluid reps.We do not want to be tired for the thrusters that you know are coming keep these VERY light.

Metcon

Metcon (Time)

12-10-8-6-4 reps, for time of:

Burpee over the KBs

Dbl KB Deadlifts, 70/53

Wall Balls 20/10, 10/9

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