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**
Skill Work
Clean and Jerk (5×2@70-80%)
Metcon
The Tony (AMRAP – Reps)
14 Minute Amrap
9 Power Snatches (135,95)
27 Air Squats
19 Pull ups
88 Double Unders
31 Burpees
Directly after you go straight into
6 Minutes
Find Max weighted
Clean and Jerk
The Tony
Max Clean and Jerk