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05/01/2019

Posted on Apr 30, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

A1. 5-8 Tempo Push ups @31×1 x 4, r1min

A2. 10 Shoot Throughs on boxes x 4 r1min

A3. Tempo Ring rows Make 5-8 @31×1 x4, r2min
Use weights/vests/inclines/declines to make tempo work as challenging as possible

Metcon

Metcon (Time)

“Boat Race”

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

(Two scores: median round time and total time)
3 Minutes of rest should be enough to keep rounds challenging and consistent, don’t dog any rounds, really push the rounds especially the first to force yourself to go hard.

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.