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09/09/2019

Posted on Sep 8, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (Weight)

3 x 150 feet

Overhead Carry
OH Carry should be heavy, plodding, and unbroken. Use BB/DB or KB whichever you think will challenge yourself the most

Metcon

Metcon (Time)

3 Sets:

15 Power Snatches (95/65)

15 Thrusters

50 Feet HS Walk OR 150 feet strict bear crawl

1:1 work to rest ratio
Metcon should be performed at very high intensity. Power snatches and thrusters should be at a very high cycle rate and the HS walk/crawl should be done as quickly but with as much virtuosity as possible, aiming for 3ish minute rounds.

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