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)