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 (5×5@65%)
Metcon
The Tony (M) (AMRAP – Reps)
14 Minute Amrap
9 Power Snatches (135,95)
27 Air Squats
19 Pull ups
88 Double Unders
32 Burpees
Directly after you go straight into
6 Minutes
Find Max weighted
Clean and Jerk
The Tony (W) (1 Rep Max Clean and Jerk)
Max Clean and Jerk
