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**

Weightlifting

Push Press

Warm up to your 60% and then

15 Push Press @60%

12 Push Press @70%

9 Push Press @75%

Every time you break

8 V Ups

Metcon

Metcon (Time)

For time

30-25-20-15

Calorie Row

20-15-10-5

Hang Clean (115,75)