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 Power Clean (Work up to a moderate weight today. Roughly 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

•Buy in

1000m Row

•Then Amrap

8 Toes to Bar

8 Box overs