Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
4 x 100 Feet (25 x 4) BB Back Rack Carry
Rest as needed between sets of BR carries, make them fast but controlled
Metcon (AMRAP – Reps)
3 rounds for max reps:
• 1 min Max AB (calories)
• 1 min Max BFB
• 1 min Max Abmat situps
• 1 min Supinated DL Hold 185/125#
• 1 min Rest
For the supinated deadlift hold, lift barbell with palms out using proper deadlift form and hold at the top for 1 min. Each time the barbell drops before time is up, perform 10 push-ups. If time ends during push-ups, continue push-ups in the Rest min. If time remains after push-ups, repeat deadlift hold until time is up.