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 65%)
8 Minutes
5 Power Snatches
8 V Ups
After every round add weight to the snatch
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Cal Row
Toes to Bar