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 Power Clean (Work up to a moderate weight today. Roughly 70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
•Buy in
1000m Row
•Then Amrap
8 Toes to Bar
8 Box overs