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**

Weightlifting

Metcon (No Measure)

5 Rounds

Every 2 Minutes

12 DB Push Press (50,35)

8 Knee to Chest

30 UB Double Unders

~rest any remaining time

Metcon

Metcon (Time)

5 Rounds

3 Deadlifts

2 Strict HSPU

1 Squat Clean

Deadlift and Squat Clean are based off of your 75-80% Squat Clean Numbers