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 Rounds)
5 hang snatches @65%
1 Min DB Row left max reps
1 Min DB Row Right Max reps
Metcon
Metcon (Time)
30-20-10
Power Snatch (75,55)
Deadlift
Push Press