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
Push Press
Every 3 minutes for 4 rounds
5 Push Press @70%
8 Knees to Elbow
15 Air Squats
Whatever remaining time there is is rest
Metcon
Metcon (Time)
5 Rounds
10 Power Cleans (135,95)
10 Burpees