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