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 (12 Minute EMOM)
•Odd rounds 4 Back Squats @75%
•Even Rounds 2 Front Squats
Metcon
Metcon (Time)
For Time
21 Bar Over Burpees (115,85)
21 Power Snatches
15 Bar Over Burpees
15 Overhead Squat
9 Bar Over Burpees
9 Squat Snatches