Crossfit Adoration – CrossFit
Metcon
Metcon (Time)
Rope Climb Skill Work
8 Rounds FT:
-1 Legless Rope Climbs/3 Rope climbs
-100m run
-4 high box jump overs (30/24)
MetCon: We did this on 9/5/2018, hopefullyl you can check your scores. Looking at somewhere between 10-14mins Set up high boxes for everyone, they don’t have to jump they can step over or put their hands on the box, but I want everyone getting over the higher obstacle than they are used to
Metcon
Metcon (AMRAP – Reps)
Cash Out:
BB Hip thrust 2 sets of max reps w/ 45/35# BB