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Posted on May 30, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

Muscle up Skill Work- Transitions

NFT: work through this with a skill-focus and working on tension and challenging yourself

A) High and Low Ring Supports (5-10s in each)

B) Low Ring Rock Throughs (feet on ground, 2-4 reps per set)

C) Feet Elevated Transitions (feet on box, band or no band, 2-4 reps per set)


King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
For the MetCon:

If not going RX, use 90% of 1RM DL and 75% of 1RM Squat Clean

If you cannot muscle up, do 3:1 Transitions and/or jumping muscle ups


Metcon (Time)

Cash Out:

2 x 200m run (all out


Rest as needed b/w

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