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

Squat Clean (Using your 75%)

Every 75 Seconds for 6 Rounds

1 Squat Clean

3 Front Squats

No need to rush the front squats you should have plenty of time to get them done.

Metcon

Metcon (Time)

For Time

15-12-9

Thruster (95,65)

Pull Ups

12-9-6

Power Cleans (135,95)

T2B

9-6-3

Squat Clean (155,105)

C2B

Time Cap

20 Minutes