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

12 Minutes

Work up to a Heavy 3 Rep Max for today.

Metcon

Metcon (4 Rounds for reps)

20 Seconds work, 10 seconds rest for 4 rounds per each movement.

Push Press (75,55)

Hang Snatch

Back Squat

AKB Swings (53,35)