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Posted on Oct 15, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

4 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 (AMRAP – Reps)

10 Minute AMRAP:

How high up the ladder can you go in 10 minutes of:

1 Pull-up

1 Front Squat (95/65)

2 Pull-ups

2 Front Squats…
I could see a similar workout coming up in the Open so let’s try to push it.

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