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)