CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (Time)

For Time

9-8-7

Power Snatches (75,55)

OH Squats

-24/20 Cal Bike-

6-5-4

Power Snatches

OH Squats

-24/20 Cal Bike

3-2-1

Power Snatches

OH Squats

RX+

115,75 Snatches & OHS

30/24 Cal Bike