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11/20/2019

Posted on Nov 19, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (Weight)

EMOM 5 min:

3-5 hang squat cleans @60-70% 1rm

Metcon

Metcon (Time)

Squat clean and jerk;

8 reps AFAP 95/65#

6 reps AFAP 135/95#

4 reps AFAP 185/125#

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

3 Bar Facing Burpees

1 Squat Clean + Jerk @ 135/95
Lots of squatting and explosive volume, for the middle stuff for time pick something that is tough to get through but you aren’t resting for long periods of time.

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.