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

Snatch (5×3 working close to your 75-80%)

Metcon

Metcon (Time)

For Time

21 Clean & Jerks (135,95)

9 Bar over Burpees

15 Clean & Jerks

15 Bar Over Burpees

9 Clean & Jerks

21 Bar over Burpees