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06/28/2019

Posted on Jun 27, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (Weight)

3 Snatches EMOM x 5

r1min to

Recover and change weights

2 Snatches EMOM x 4

R1min to recover and change weights

1 Snatch EMOM x 3
Weights should stay the same for triples and doubles… singles can have a weight jump within it

Metcon

Metcon (Time)

For Time

20/15 Calorie Assault Bike

10 Power Snatch (115/75)

20 T2B

20/15 Calorie Assault Bike

15 Power Snatch (95/65)

15 T2B

20/15 Calorie Assault Bike

20 Power Snatch (75/55)

10 T2B
Weight should decrease as you move through, scale appropriately to make this a 12-15 minute MetCon

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.