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Posted on Jul 14, 19

Crossfit Adoration – CrossFit


Metcon (Weight)


5 TNG x EMOM x 5 min- @65-75%

3 TNG x EMOM x 5 min- @75-85%

2 TNG x EMOM x 5 min-@85-90%

1 EMOM x 3-@90+%
Be sure to focus on bracing and what a good TNG rep looks like. No bouncing or loss of tension on the descent.

Metcon (AMRAP – Reps)

5 Rounds:

In 1:00…

-12 Russian Kettlebell Swings (heavy)

-Max Reps Burpees

-Rest 2 Minutes between rounds
The goal here is to push ourselves but be able to be within 2-3 burpee reps for all 5 rounds

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.