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

Front Squat (Based off of your 60% Front Squat)

14 Minute Emom

Odd: 3 Front Squats

Even: 6 Back Squats

Metcon

Metcon (Time)

2 Rounds

10 Hang Cleans (95,65)

6 Bar Over Burpees

—rest 1 Min—

2 Rounds

8 Hang Cleans (115,75)

6 Bar Over Burpees

—rest 1 Min—

2 Rounds

6 Hang Cleans (135,95)

6 Bar Over Burpees

—Rest 1 Min—

2 Rounds

4 Hang Cleans (155,105)

6 Bar Over Burpees