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Posted on Mar 4, 19

Crossfit Adoration – CrossFit


Back Squat (5-5-3-3-1-1)

Push the squats toward the heavy side for each number


Front Squat (3-2-1)


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

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