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

Back Squat (Using 75%+)

3-3-3-3

Back Squat

Go up in weight as you feel comfortable

Metcon

The Tony (M) (AMRAP – Reps)

14 Minute Amrap

9 Power Snatches (135,95)

27 Air Squats

19 Pull ups

88 Double Unders

33 Burpees

Directly after you go straight into

6 Minutes

Find Max weighted

Clean and Jerk

The Tony (W)

Max Clean and Jerk