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
Power Snatch
10 Minutes to work up in weight
1 Power Snatch
1 Hang Power Snatch
No reset inbetween reps
Metcon
Metcon (Time)
6 Rounds
10 DB Snatches (50,35)
15 Wallballs (20,14)
RX+
6 Rounds
15 DB Snatches (50,35)
15 Wallballs (30,20)