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.