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

Back Squat (6×3@70%)

12 Minute window

After each set of squats do 10 steps of banded monster walks each direction.

Metcon

Metcon (AMRAP – Reps)

14 minutes total

0-8 Min

Amrap

8 DB Power Cleans (50,35)

8 Push Press

8 Front Squats

8-14 Min

Work up to a heavy power Snatch
Your score is added in by reps not rounds and reps. Each round of the Amrap is 24 reps and for every lb of the snatch it will be 1 rep added into your score