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
Clean and Jerk (5×3@65%)
15 AKB Swings after every round (53,35)
Metcon
Metcon (Time)
15-12-9
Power Clean (135,95)
30 Double Unders
RX+
15-12-9
Power Cleans (185,125)
40 Unbroken Double Unders