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

Snatch

10ish minutes to work which every style of Snatch that you feel like working on. Stay lighter and work the form.

Metcon

Metcon (Time)

For Time

27-24-21-18-15-12-9-6

Cal Bike

8-6-4-2-2-4-6-8

Squat Clean (95,65)