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
Front Squat
14 Min EMOM
Using your 60% front squat
Odd Rounds- 3 Front Squats
Even Rounds- 6 Back Squats
Metcon
Jen (Time)
2 Rounds
12 Power Cleans (155,105)
7 sandbag tosses
35 bench Press (95,65)