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
12 Minute Emom using 80% of your max Front Squat
Even: 1 Front Squat
Odd: 3 Back Squat
Metcon
Metcon (Time)
For Time
15 Power Clean & Jerks (115,75)
15 Pull Ups
12 Power Clean & Jerks (135,95)
12 Chest to Bar Pull Ups
9 Power Clean & Jerks (155,105)
9 Strict Pull ups