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

Push Jerk (Starting at 65%)

In a 10 Minute window

You will do 2 Jerks starting at your 65% and every set after you will add weight and continue to do Doubles for the remainder of the time

Metcon

Metcon (Time)

For Time

3 Rounds

20/16 Cals Bike

15 Hang Snatches (115,75)

9 DB Box Overs (50,35)x1