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 Clean (In a 12 Minute Window)

1 Power Clean

2 Hang Cleans

1 Split Jerk

Work to find a heavy weight for this complex

Metcon

Metcon (AMRAP – Reps)

In a 15 Minute Window

3-6-9-12-15-18-21……

Cal Bike

Deadlift (225,155)

2x Double Unders