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
Clean and Jerk
9 Min Emom
Min 1-3
1 C&J@65%
Min 4-6
1 C&J@70%
Min 7-9
1 C&J@75%
Metcon
Metcon (No Measure)
NOT FOR TIME
14 Minute Window
50 Cal Row
40 Sit Ups
30 Wallballs (20,14)
20 P. Cleans (135,95)
10 Strict Pull ups