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 – Reps)
7 Min Amrap
3 Clean &Jerks (135,95)
3 Toes to Bar
6 Clean &Jerks
6 Toes to bar
9 Clean & Jerks
9 Toes to Bar
Continue the pattern for the temainder of the 7 Mins