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
Back Squat
Using your 70%
Accumulate 30 total reps.
Every time you break 8 Burpees
Metcon
Metcon (Time)
For time
12-9-6-3
Devil Presses (35,20)
Burpee Box Overs (24,20)
RX+
Devil Presses (50,35)