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

Shoulder Press (Starting at 65%)

5-5-5-5-5+

Shoulder Press

Go up in weight after each set

8 cal bike sprint after each set

Metcon

Metcon (AMRAP – Reps)

Every 2:00 for 6 Rounds

10 Ground to Over Head (95,65)

~~In remaining time~~

Max Bar over Burpees

RX+ weight (115,75)

Your score is based off the number of burpees you get a round