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 (12 Minute EMOM)

•Odd rounds 4 Back Squats @75%

•Even Rounds 2 Front Squats

Metcon

Metcon (Time)

For Time

21 Bar Over Burpees (115,85)

21 Power Snatches

15 Bar Over Burpees

15 Overhead Squat

9 Bar Over Burpees

9 Squat Snatches