CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

Weightlifting

Metcon (No Measure)

Every 2 minutes for 6 rounds

2 High Hang Cleans

2 Hang Cleans

2 Full Cleans
Work with a light to moderate weight today

Metcon

Metcon (Time)

For Time

1500m Row

150 Double Unders

50 DB Hang C&J (50,35)