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
Front Squat (Based off of your 60% Front Squat)
14 Minute Emom
Odd: 3 Front Squats
Even: 6 Back Squats
Metcon
Metcon (Time)
2 Rounds
10 Hang Cleans (95,65)
6 Bar Over Burpees
—rest 1 Min—
2 Rounds
8 Hang Cleans (115,75)
6 Bar Over Burpees
—rest 1 Min—
2 Rounds
6 Hang Cleans (135,95)
6 Bar Over Burpees
—Rest 1 Min—
2 Rounds
4 Hang Cleans (155,105)
6 Bar Over Burpees