CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

Weightlifting

Shoulder Press (12 Minutes )

Find a Heavy single for the day. If its not a max weight thats ok just get to a heavy weight. Take rests and NO LEG DRIVE

Metcon

Metcon (2 Rounds for reps)

Every 2 Minutes for 4 Rounds

~~Odd Rounds~~

Row 200m/150m

Max Strict Pull Ups

~~Even Rounds~~

40 Double Unders

Max Power Snatches (75,55)

You will have two scores

1) max pull ups

2)max Snatches