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 55%)

8 Minutes

1 Power Snatch

1 Hang Snatch

After each set bump up in weight a little bit

Metcon

Metcon (Time)

For Time

12-10-8-6-4-2

Deadlifts (225,155)

6-12-18-24-30

Cal Row