Adelphos Athletics – 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 (Based off your 65%)
Every minute on the minute for 6 rounds
Odds- 3 Front Squats
Evens- 6 Back Squats
Metcon
Metcon (4 Rounds for reps)
~AMRAP 3:00
21/15 Calorie Row
21 Burpees over Bar
Max Overhead Squats
Barbell – 75/55 lb
••Rest 3:00
~AMRAP 3:00
18/13 Calorie Row
18 Burpees over Bar
Max Overhead Squats
Barbell – 95/65 lb
••Rest 3:00
~AMRAP 3:00
15/11 Calorie Row
15 Burpees over Bar
Max Overhead Squats
Barbell – 115/85 lb
••Rest 3:00
~AMRAP 3:00
12/9 Calorie Row
12 Burpees over Bar
Max Overhead Squats
Barbell – 135/95 lb