Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
Take 15 Mins to find one heavy complex:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
Complete all 12 reps without putting the barbell down, get a good warmup in and you’re probably only going to be able to take 3 heavy stabs at this
Metcon
Metcon (Time)
For Time:
40 Burpee Box Jump Overs 24/20
30 C+J @ 135/95
20 OHS
10 BBJO
PACE the BBJO in the beginning, they will mess you up. Then hold on during your “grace” period and sprint the end.