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
Back Squat (6×3@70%)
12 Minute window
After each set of squats do 10 steps of banded monster walks each direction.
Metcon
Metcon (AMRAP – Reps)
14 minutes total
0-8 Min
Amrap
8 DB Power Cleans (50,35)
8 Push Press
8 Front Squats
8-14 Min
Work up to a heavy power Snatch
Your score is added in by reps not rounds and reps. Each round of the Amrap is 24 reps and for every lb of the snatch it will be 1 rep added into your score