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

Power Clean (7 Times through the complex)

1 Power Clean

1 Hang Power Clean

1 Hang Squat Clean

Work up a little bit in weight after each set

Metcon

Metcon (Time)

For Time

–Buy In–

30 Cal Bike

~~3 Rounds~~

10 Pull Ups

8 Sand bag tosses

–Cash Out–

30 Cal Bike