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

Shoulder Press

Using your 70%

5 Rounds

3 Strict Press

8 Slurpees (30/20)

After the 5th Rounds do a set of as many reps as possible at your 70%

Metcon

Metcon (3 Rounds for reps)

3 Rounds

2 Min Amrap

16/12 Cal Row

Max Deadlifts (95,65)

~~Rest :20~~

2 Min Amrap

16/12 Cal Row

Max Hang Cleans

~~Rest :20~~

2 Min Amrap

16/12 Cal Row

Max Push Press

~~ Rest :20~~