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**
ATHLETE CHOICE
Saturday (No Measure)
If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min Amrap
6 Toes to Bar
9 Box Overs
~~Then~~
6 Minutes to
Find a Heavy 1 Rep
Clean and Jerk
NOT A MAX JUST HEAVY FOR THE DAY!