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 Min Amrap
Using your 60%
6 Power Snatches
6 Back Squats
6 Bar Over Burpees
Metcon
Metcon (AMRAP – Reps)
7 Minute Amrap
Max Wallballs
5 Deadlifts (225,155) at the top of each minute
Your score is the total number of Wallballs reached by the end of the workout