Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
EMOM 5 min:
3-5 hang squat cleans @60-70% 1rm
Metcon
Metcon (Time)
Squat clean and jerk;
8 reps AFAP 95/65#
6 reps AFAP 135/95#
4 reps AFAP 185/125#
Metcon
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.