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

Hang Snatch (5×5@65% your max Squat snatch)

All sets at the same weight

Metcon

Metcon (Time)

21-15-9

Cals on Bike

Hang Snatches (75,55)