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Posted on Oct 6, 19

Crossfit Adoration – CrossFit


Metcon (Weight)


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 (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.

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