Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
10s FARMER CARRY
5-7 HARD Sets resting as needed
Farmers Carry should ideally be continuous (not moving back and forth) and it should be heavy enough where you don’t cover a ton of ground in your 10 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11 Minutes:
2 Bar Muscle-Ups
8 Box jumps
16 Russian Kettlebell Swings 70/53
Modify the Bar Muscle-Ups to 2x Chest-to-Bar Pull-Ups, 3x Chin-over-Bar Pull-Ups, or 4x Ring Rows as needed.