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**

Weightlifting

Power Clean (Using 65% and 75% of your 1RM)

Starting with your 65%

1 Power Clean

1 Squat Clean

1 Split Jerk

Once gone through 4 times then bump up to your 75% and go through again 4 more times

Metcon

Metcon (Time)

8 Rounds

8 Back Rack Lunges* (115,75)

3 HSPU

8 Power Snatches

3 HSPU

**Back rack lunges are 8 total not 8 per leg