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

Power Snatch

10 Min Amrap

Using your 60%

6 Power Snatches

6 Back Squats

6 Bar Over Burpees

Metcon

Metcon (AMRAP – Reps)

7 Minute Amrap

Max Wallballs

5 Deadlifts (225,155) at the top of each minute

Your score is the total number of Wallballs reached by the end of the workout