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 Clean (Using your 70-75%)

14 Minute Emom

Odd- Power Clean & Jerk

Even-Your Choice of pull ups

1st round do 1 rep

2nd round do 2 reps

3rd round do 3 reps

and so on for all 7 rounds of each movement

Metcon

Val’s Unicorn Parade (Time)

With a partner split however you’d like

2 Rounds

2 Power Snatches (165,115)

28 Wallballs (20,14)

19 Sandbag Tosses

84 Cal Row