CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Power Snatch (5×5 working up each set to your 75% for the last 5)

Metcon

Metcon (AMRAP – Reps)

With a partner

10 Min amrap

2 Box jumps P1

2 Synchro Power Snatches (95,65)

2 box jumps P2

2 Synchro Power Snatches

4 Box jumps P1

4 Synchro power snatches

4 box jumps P2

4 synchro power snatches

6 box jumps P1

6 synchro power snatches

6 box jumps P2

6 synchro power snatches

Etc…..