Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
3 x 150 feet
Overhead Carry
OH Carry should be heavy, plodding, and unbroken. Use BB/DB or KB whichever you think will challenge yourself the most
Metcon
Metcon (Time)
3 Sets:
15 Power Snatches (95/65)
15 Thrusters
50 Feet HS Walk OR 150 feet strict bear crawl
1:1 work to rest ratio
Metcon should be performed at very high intensity. Power snatches and thrusters should be at a very high cycle rate and the HS walk/crawl should be done as quickly but with as much virtuosity as possible, aiming for 3ish minute rounds.