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Posted on Oct 22, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

4 x Cluster Pull ups


R20-30s b/w reps, and 2min b/w clusters
Week 4 of 6, let’s go with something harder than we have been because the reps have gone way down. Add a vest. Go strict. Do a muscle up. Burn down your middle school bully’s business. Go for the gold.


Metcon (AMRAP – Reps)

EMOM 12:

1st: 20s power snatches (75/55)

2nd: 20s overhead squats (75/55)

3rd: 30s double-unders
A nice little EMOM with lots of rest but I want you really hammering all 20/30s of each movement

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