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 Clean (5×5@65%)

Metcon

Metcon (Time)

For Time, with a 9:00 Time Cap:

50 Power Cleans (135,95)

*On the Minute – 5 Toes to Bar