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Posted on Oct 8, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

3 x Cluster Pull ups


R20-30s b/w reps, and 2min b/w clusters
Week 2 of 6 straight weeks of gymnastic pulling work…. Rest :20-:30 between sets and 2:00 between “clusters.” Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform the number of reps. Each set and cluster should feel like you are getting close to failure, challenge your positions.


Metcon (Time)

3 rounds for time of:

10 Ground-to-Overheads, 95/65 lbs

Shuttle Run, 150 ft (6×25 feet)
Metcon should be tough but you are continuously moving, you must get both feet behind the line on each length of your shuttle run

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