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04/04/2019

Posted on Apr 3, 19

Crossfit Adoration – CrossFit

Weightlifting

Bench Press ( 2 x 12 )

R 3+ min b/w

Followed by one ME set going 1-2 reps before failure

Weightlifting

Power Clean (10 mins to find challenging set of 3 )

*Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 15-20 rep range on your max effort set.

NO SUICIDE GRIP ALLOWED, you may drop and reset reps on the power clean

Metcon

Metcon (Time)

Buy-In: 60/40 Calorie Row immediately into…

5 RFT:

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)
Push the row to a very challenging pace without destroying yourself for the rest of the MetCon, We are looking at a 10-14 minute workout here

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.