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

Front Squat

14 Min EMOM

Using your 60% front squat

Odd Rounds- 3 Front Squats

Even Rounds- 6 Back Squats

Metcon

Jen (Time)

2 Rounds

12 Power Cleans (155,105)

7 sandbag tosses

35 bench Press (95,65)