Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
3 Hang Sq. Clean EMOM x 7 @ around 80% of 1RM Hang Clean
Metcon
Metcon (Time)
3 sets for median time:
20 WBs
15 Power snatches
15 Thrusters
Rest as needed to recover and maintain or beat previous times
20/14, 10/9 for WB and 75/55 for BB work. Should be a light and fast and close to UB