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
Squat Snatch (3×2@80%)
Metcon
Metcon (Time)
14 Min Time Cap
50 Wallballs
40 Cal Row
30 Hang cleans (115,75)
20 Burpees
10 Thrusters (115,75)