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 Snatch

10 Minutes to work up in weight

1 Power Snatch

1 Hang Power Snatch

No reset inbetween reps

Metcon

Metcon (Time)

6 Rounds

10 DB Snatches (50,35)

15 Wallballs (20,14)

RX+

6 Rounds

15 DB Snatches (50,35)

15 Wallballs (30,20)