Crossfit Adoration – CrossFit
Weightlifting
Back Squat (5-5-3-3-1-1)
Push the squats toward the heavy side for each number
Weightlifting
Front Squat (3-2-1)
Metcon
Metcon (Time)
15 Burpee Box Jump overs 30/34
5 Rope Climbs, 15 ft
12 Burpee Box Jump overs
4 Rope Climbs, 15 ft
9 Burpee Box Jump overs
3 Rope Climbs, 15 ft
6 Burpee Box Jump overs
2 Rope Climbs, 15 ft
3 Burpee Box Jump overs
1 Rope Climb, 15 ft
3:1 rope pulls to rope climbs, pace things to continue moving