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