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

Push Press (5×5@70%)

Between sets

Kneeling slam ball throws

10 reps per side with some power behind each throw

Metcon

Metcon (3 Rounds for reps)

4 Minute Amrap

5 Power Cleans (95,65)

4 Bar over Burpees

~~Rest 2 Minutes~~

4 Minute Amrap

3 Power Cleans (135,95)

4 Bar Over Burpees

~~Rest 2 Minutes~~

4 Minute Amrap

1 Power Clean (185,125)

4 Bar over Burpees