Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
E90s x 6
4 Touch and Go Squat Snatches
You can do a small build on the snatches but keep all 6 sets within 10-15%
Metcon
Metcon (Time)
30-20-10:
KBS
(70/53)
Wallballs (30/20)
… Directly into:
10-20-30:
Box Jump overs
Calorie Row
Most of the movements here have a relatively high cycle factor (excluding WBs) so be smart about where you pick and choose your breaks.