CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (Time)

Clean and Jerk Ladder Workout

0-6 Minutes

~30 Clean and Jerks (135,95)

6-12 Minutes

~20 Clean and Jerks (155,105)

12-18 Minutes

~10 Clean and Jerks (185,125)

18-24 Minutes

~5 Clean and Jerks (225,155)

This workout has a 24 Minute cap. If you finish a round with time to spare you are allowed to change your weight and move on.
RX+ Weights

135,95

185,125

225,155

275,185