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
Power Clean (Using 65% and 75% of your 1RM)
Starting with your 65%
1 Power Clean
1 Squat Clean
1 Split Jerk
Once gone through 4 times then bump up to your 75% and go through again 4 more times
Metcon
Metcon (Time)
8 Rounds
8 Back Rack Lunges* (115,75)
3 HSPU
8 Power Snatches
3 HSPU
**Back rack lunges are 8 total not 8 per leg