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 your 55%)
8 Min Amrap
4 Power Cleans
8 Ball Slams (30,20)
After each round add 5# or 10# to your barbell. Make it as far as you can in the time frame
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
3 Power Snatches (135,95)
200m run
40 Double Unders