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

Hang Snatch (Using your 60% or a weight that is lighter)

EMOM for 8 minutes

2 Hang Snatches (reset every time)

Remaining time

Strict Pull ups

The Snatches are working form more then speed so make each one technincally sound

Metcon

Metcon (Time)

5 Rounds

15 Wallballs (20,14)

12 Alt. DB Snatches (50,35)

9 Burpees