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
Squat Clean
12 Minutes to work up to a heavy weight for today
Metcon
Metcon (Time)
For Time
Buy In
1000m Row
Then
6 Rounds
15 Wallballs (20,14)
7 Deadlifts (225,155)
10 Toes to bar
Cash out
30 Burpee to plate (45,25)