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Posted on Nov 19, 19

Crossfit Adoration – CrossFit


Metcon (Weight)

EMOM 5 min:

3-5 hang squat cleans @60-70% 1rm


Metcon (Time)

Squat clean and jerk;

8 reps AFAP 95/65#

6 reps AFAP 135/95#

4 reps AFAP 185/125#


Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

3 Bar Facing Burpees

1 Squat Clean + Jerk @ 135/95
Lots of squatting and explosive volume, for the middle stuff for time pick something that is tough to get through but you aren’t resting for long periods of time.

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