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Posted on Dec 3, 19

Crossfit Adoration – CrossFit


Metcon (Weight)

3 Hang Sq. Clean EMOM x 7 @ around 80% of 1RM Hang Clean


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

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