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07/16/2019

Posted on Jul 15, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (Calories)

“But wait, there’s more”

Death by Assault Bike

1:00 to complete cals

1:00 rest

+1 cal each round until failure

THEN:

Rest 3minutes exactly from failure minute…

Complete 100/80 cals for time
*starting point is based on your 10 minute AB trial. Round 1 is your cals from last week per minute.

For example: If I complete 145 cals last week that equals 14.5 cals per minute, so I would start at 15. (Round up when the tenths place is 5 or more)

Metcon

Metcon (No Measure)

3 for quality NFT

12 DB Flys

12 Bent Over Rows

15 GHD Back Extensions
Accessory work is done for quality not speed, get swole and be strict with your movements

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.