Crossfit Adoration – CrossFit
Weightlifting
Snatch (1 RM for the day.)
Metcon
Metcon (Time)
Rogue Invitational METCON:
21-15-9
Deadlift (315/225)
Burpee Pull-up
*Go heavy on METCON, DL weight should be something that you’re completing in sets of 3-5 or medium-paced singles. Don’t redline. Burpee Pull-ups will jack your HR up, don’t go crazy on them but just plot through