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 Snatch (Work up to a heavy weight for the day)

Metcon

Metcon (Weight)

Every 3 minutes for 8 Rounds

4 Power Snatches ( 60%)

10 Toes to bar

40 Double unders

Give yourself around 20 seconds of rest between rounds if you’re cutting it close with the time