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

Clean and Jerk (Split jerk—-5×3 working up to a moderate weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

30 Double unders

10 Weighted Box Step Overs (35,20)

12 Hang Snatches (75,55)