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 Clean (Starting at 60%)
With a 12 Minute clock
2 Rounds
Two power cleans (not TnG)
4 Up Downs
After two rounds with the same weight add more weight to your clean. Continue as far into the 12 Minutes as you can.
Metcon
Metcon (Time)
20-15-10
Burpees
10-20-30
Thrusters (95,65)
20-20-20
AKB Swings (53,35)