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**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (AMRAP – Reps)

7 Min Amrap

3 Clean &Jerks (135,95)

3 Toes to Bar

6 Clean &Jerks

6 Toes to bar

9 Clean & Jerks

9 Toes to Bar

Continue the pattern for the temainder of the 7 Mins