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

4 Rounds

4 Cleans @60% T.A.G.

5 Strict Pull ups

Metcon

Metcon (Time)

7 Rounds

7 HSPU

6 Knees to Elbows

5 Hang Cleans (135,95)