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10/01/2019

Posted on Sep 30, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

3 x Cluster Pull ups

7.5.3

R20-30s b/w reps, and 2min b/w clusters
This is the first of 6 straight weeks of gymnastic pulling work…. Rest :20-:30 between sets and 2:00 between “clusters.” Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform the number of reps. Each set and cluster should feel like you are getting close to failure, challenge your positions.

Metcon

Metcon (Time)

3 Rounds for Time:

400m Run

20 Power Snatch 75/55

10 TTB
Metcon should be tough but you are continuously moving

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.