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
Squat Clean (Using your 75%)
Every 75 Seconds for 6 Rounds
1 Squat Clean
3 Front Squats
No need to rush the front squats you should have plenty of time to get them done.
Metcon
Metcon (Time)
For Time
15-12-9
Thruster (95,65)
Pull Ups
12-9-6
Power Cleans (135,95)
T2B
9-6-3
Squat Clean (155,105)
C2B
Time Cap
20 Minutes