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

Squat Clean

12 Minutes to work up to a heavy weight for today

Metcon

Metcon (Time)

For Time

Buy In

1000m Row

Then

6 Rounds

15 Wallballs (20,14)

7 Deadlifts (225,155)

10 Toes to bar

Cash out

30 Burpee to plate (45,25)