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 (10 Min Emom )

3 Cleans@65-70%

Finish out Minute with hollow hold

Metcon

Metcon (AMRAP – Reps)

12 Min Amrap

4-8-12-16-20…….

Power Clean (115,75)

V-Ups