Crossfit Adoration – CrossFit
Deadlift (15 mins find 3RM Deadlift)
TnG with controlled descent is the goal for the deads, try to push the weight to close to a PR
3 rounds for time of:
30 Wall Balls, 20/14 lbs
20/15 Bike Calories
10 Deadlifts @ 75% of A.
The MetCon should be 12-16 minutes when scaled appropriately, moving pretty hot through WBs and calories, and putting yourself on a timer to complete the 10 reps. Do one and force yourself to do the next in 3-6 seconds and move through.