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

Power Snatch (Work up to a moderate weight for today)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute Amrap

3 Thrusters (115,75)

6 Bar over Burpees

9 Pull ups

12 HR Push ups

15 Cal on Rower