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

Split Jerk (Starting at 60%)

In a 10 Minute Window you will do 3 Clean and Split jerks. You will pause before each jerk and use this time as practice for technique. Go up in weight little by little as you see fit. After each set of three jerks do 6 Pull ups of your choosing.

10 Minutes

3 Clean & Split Jerks

6 Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

12 Snatches (95,65)

12 Box Overs (24,20)

12 Toes to Bar

36 Double Unders