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 Snatch (Starting at 60%)
8 Minute Amrap
3 Power Snatches
Row 150m
After each round add a little weight to your snatches
Metcon
Metcon (Time)
21-15-9
Hang snatches (75,55)
Box Jumps (24,20)
Pull Ups