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

Back Squat

Using your 70%

Accumulate 30 total reps.

Every time you break 8 Burpees

Metcon

Metcon (Time)

For time

12-9-6-3

Devil Presses (35,20)

Burpee Box Overs (24,20)

RX+

Devil Presses (50,35)