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

Power Clean (6×2)

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – Knee Level

Pause #2 – Jumping Position

Pause #3 – Receiving Position

Metcon

Metcon (Time)

3 Rounds:

15 Power Cleans (115/85)

20 Pushups