Crossfit Adoration – CrossFit
Metcon (No Measure)
12- 15 min HSPU skill work
Work on getting people upside down and pressing, use boxes, the wall, some DB z-pressing can be involved as well. People should be getting a minimum of 30 repetitions of something challenging during this time.
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
5 Hang Power Cleans (115/75)
HSPU and HPC need to be UB, if you can make this an AMRAP or E:45s, do it. Try to pace something out that you can be consistent for for 5-6 minutes and then push on the last one, don’t burn out!