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
Power Snatch (4×4@60%)
Squat Snatch (4×4@60%)
Metcon
Metcon (Time)
6 Rounds
30 Double unders
10 Burpees
8 Deadlifts (185,125)