Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
A1. Ring Dips + Support Hold; 8-10 reps + 8 sec support hold x4, rest 1m
A2. Strict Chest to Bar Pull-ups (or as close to chest as possible); 8 reps + 8 sec bent arm hold x4; rest 2m
Gymnastics work must be strict and challenging, If you can do some dips/c2b perform them, have bands nearby to hit the prescribed reps. Gymnastics should BURN.
Metcon
Metcon (AMRAP – Rounds and Reps)
Row 500m @tough but not PR pace, into:
5min AMRAP:
7 Thrusters @ 95/65#
7 BFB
Rest 4 min
Row 500m @tough but not PR pace, into:
5min AMRAP:
8 Power Snatch @ 75/55#
12 Wall Balls @ 30/20#
-Rest 4 min
Row 500m @tough but not PR pace, into:
5min AMRAP:
7 Squat Clean @ 135/95#
40 Double Unders
Scale weights on the Metcons to guarantee at least 2 full rounds per AMRAP