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07/17/2019

Posted on Jul 16, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

RX- 30 Minutes for quality not for Rounds:

400m Run

30 Double-Unders

3-5 Muscle-Ups

If you’re feeling pretty good after a few rounds then attempt a max set of muscle ups, stopping a rep shy of a miss.

Scaled-

30 Minutes Not for Rounds:

3-10 Ring Dips

:10-:20 Ring Support

20-30 Double-Unders or 40-60 Singles

400m Run
Scale the Dips to the Matador or to Push-Ups as needed. Scale the Ring Support to a support where feet can touch the floor to take as much load off as needed. Scale the Doubles to half attempts or Singles as needed.

Both the RX and Scaled versions of today’s conditioning should be performed at around 75-85% intensity. Today’s programming should be challenging and, as it’s not “for time” or “for rounds,” can be used as an opportunity to dial in some higher skill gymnastics positions without the demands of the clock. Enjoy!

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.