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 65%)

8 Minutes

5 Power Snatches

8 V Ups

After every round add weight to the snatch

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Cal Row

Toes to Bar