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 Clean (Using 65%)

10 Minutes

1 Clean and Jerk @65%

15 Double Unders

Add 1 rep to the C&J after each completed round

Metcon

Metcon (Time)

3 Rounds

25 Wallballs

15 Toes to Bar

5 Power Snatch (135,95)