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
Snatch (5×3 working close to your 75-80%)
Metcon
Metcon (Time)
For Time
21 Clean & Jerks (135,95)
9 Bar over Burpees
15 Clean & Jerks
15 Bar Over Burpees
9 Clean & Jerks
21 Bar over Burpees