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
Push Jerk (Starting at 65%)
In a 10 Minute window
You will do 2 Jerks starting at your 65% and every set after you will add weight and continue to do Doubles for the remainder of the time
Metcon
Metcon (Time)
For Time
3 Rounds
20/16 Cals Bike
15 Hang Snatches (115,75)
9 DB Box Overs (50,35)x1