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04/10/2019

Posted on Apr 9, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

A. Deep Couch stretch 3 x :20 per leg, r10s to alternate

B1. :30-45 Hollow Hold/ rocks x 2 r20-30s

B2.:30-45 Arch hold/rocks x 2 r30-30s

C. Seal Walk 4 x 25 ft, r1min b/w

D. 4 x 25 feet inchworm pausing in hollow for 2 seconds, RAN

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*sets should be UB on the fast end, using transitions for rest, scale reps as needed to focus on getting quality rounds

Scale RMU to BMU to jumping RMU to burpee c2b to burpee pullups to burpee ring rows

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.