Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
3 Rounds for quality:
Ski erg 1 minute @70% effort
Into:
10 Heavy TnG Deadlifts, rest to recovery
Can substitute the ski erg for rowing but try to get a couple rounds on the ski erg, 10 deads should be heavy as you can go without stopping
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
30 cal row
20 Power snatch @ 75/55
10 OHS
For the Metcon pick something that you are continuously moving and you could always do UB even if you don’t go UB