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 Snatch (Starting at 65%)

5-5-5-5-5

Power Snatches

Work your technique and slowly add a little weight at a time. Not meant to be super heavy today

Metcon

Metcon (Time)

7 Rounds

3 Power Cleans (155,105)

4 Front Squats

5 Toes to Bar

RX+

(185,125)