CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Hang Snatch (5-5-5-5-5 work to the heaviest you can do unbroken)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
8 Minute time cap.