Adelphos Athletics – 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
Power Snatch (Work up to a heavy weight for the day)
Metcon
Metcon (Weight)
Every 3 minutes for 8 Rounds
4 Power Snatches ( 60%)
10 Toes to bar
40 Double unders
Give yourself around 20 seconds of rest between rounds if you’re cutting it close with the time