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

Back Squat (Based off your 65%)

Every minute on the minute for 6 rounds

Odds- 3 Front Squats

Evens- 6 Back Squats

Metcon

Metcon (4 Rounds for reps)

~AMRAP 3:00

21/15 Calorie Row

21 Burpees over Bar

Max Overhead Squats

Barbell – 75/55 lb

••Rest 3:00

~AMRAP 3:00

18/13 Calorie Row

18 Burpees over Bar

Max Overhead Squats

Barbell – 95/65 lb

••Rest 3:00

~AMRAP 3:00

15/11 Calorie Row

15 Burpees over Bar

Max Overhead Squats

Barbell – 115/85 lb

••Rest 3:00

~AMRAP 3:00

12/9 Calorie Row

12 Burpees over Bar

Max Overhead Squats

Barbell – 135/95 lb