Adelphos Athletics – CrossFit
Warm-up
Warm Up 2 (No Measure)
40 AIRDYNE REVS
40 SINGLE UNDERS
20 BANDED HIGH PULLS
20 PVC ROLL OVERS
20 PAUSE SQUATS -2 SECS
20 HOLLOW ROCKS
**2 ROUNDS**
Weightlifting
Hang Snatch (5×5@65% your max Squat snatch)
All sets at the same weight
Metcon
Metcon (Time)
21-15-9
Cals on Bike
Hang Snatches (75,55)