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Posted on Dec 18, 19

Crossfit Adoration – CrossFit


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 (Time)

For Time:

40 Burpee Box Jump Overs 24/20

30 C+J @ 135/95

20 OHS

PACE the BBJO in the beginning, they will mess you up. Then hold on during your “grace” period and sprint the end.

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