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

Adding weight each round if possible starting at (95,65)

5 rounds

5 Power snatches

20 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

500m Row

21 Alt. DB Snatches (35,20)

15 Up Downs

9 DB Box Overs