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 (Starting at your 55%)

8 Min Amrap

4 Power Cleans

8 Ball Slams (30,20)

After each round add 5# or 10# to your barbell. Make it as far as you can in the time frame

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

3 Power Snatches (135,95)

200m run

40 Double Unders