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 Snatch (Starting at 60%)

8 Minute Amrap

3 Power Snatches

Row 150m

After each round add a little weight to your snatches

Metcon

Metcon (Time)

21-15-9

Hang snatches (75,55)

Box Jumps (24,20)

Pull Ups