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 (Using your 60%)

5 Rounds

3 Split jerks

(Pulling from the floor)

10 Air Squats w/ Plate

Metcon

Metcon (Time)

3 Rounds

400m Run

6 Burpee Box Overs

30 Double Unders