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

Squat Clean (Start at 60%)

Emom 8 Minutes

Min 1-1 Squat clean

Min 2-2 squat cleans

Min 3-3 squat cleans

Continue this for the remainder of the time

Metcon

Metcon (Time)

3 Rounds for time

10 Toes to bar

15 Thrusters (95,65)

20/16 Cal Row

15 Min Time Cap