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

Back Squat

5 Squats @40%

5 Squats @50%

5 Squats @60%

After each set

Row 150m Max Speed

Metcon

Metcon (AMRAP – Reps)

12 Min Amrap

40 Power Cleans (135,95)

30 Box Jump Overs

Max Wall Balls

Your Score is the number of Wallballs you get in the remaining time