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

12 Minute Emom using 80% of your max Front Squat

Even: 1 Front Squat

Odd: 3 Back Squat

Metcon

Metcon (Time)

For Time

15 Power Clean & Jerks (115,75)

15 Pull Ups

12 Power Clean & Jerks (135,95)

12 Chest to Bar Pull Ups

9 Power Clean & Jerks (155,105)

9 Strict Pull ups