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 Rounds)

5 hang snatches @65%

1 Min DB Row left max reps

1 Min DB Row Right Max reps

Metcon

Metcon (Time)

30-20-10

Power Snatch (75,55)

Deadlift

Push Press