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

Squat Clean (Work up to a challenging weight for 3)

Metcon

Metcon (3 Rounds for reps)

6 Minute Amrap

10 Push Press (95,65)

10 Burpees Box Overs

•Rest 3 Minutes

6 Minute Amrap

8 Push Press (115,75)

10 Burpee Box Overs

• Rest 3 Minutes

6 Minute Amrap

6 Push Press (135,95)

10 Burpees Box Overs