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
Power Clean (10 Min Emom )
3 Cleans@65-70%
Finish out Minute with hollow hold
Metcon
Metcon (AMRAP – Reps)
12 Min Amrap
4-8-12-16-20…….
Power Clean (115,75)
V-Ups