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
Back Squat
5 Squats @40%
5 Squats @50%
5 Squats @60%
After each set
Row 150m Max Speed
Metcon
Metcon (AMRAP – Reps)
12 Min Amrap
40 Power Cleans (135,95)
30 Box Jump Overs
Max Wall Balls
Your Score is the number of Wallballs you get in the remaining time