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Posted on Sep 16, 19

Crossfit Adoration – CrossFit


Deadlift (15 mins find 3RM Deadlift)

TnG with controlled descent is the goal for the deads, try to push the weight to close to a PR


Metcon (Time)

3 rounds for time of:

30 Wall Balls, 20/14 lbs

20/15 Bike Calories

10 Deadlifts @ 75% of A.
The MetCon should be 12-16 minutes when scaled appropriately, moving pretty hot through WBs and calories, and putting yourself on a timer to complete the 10 reps. Do one and force yourself to do the next in 3-6 seconds and move through.

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