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 with your 65%)
Emom 7 Minutes
Adding a little weight to the bar after each round
1 power clean
1 squat clean
1 front squat
1 jerk
Metcon
Metcon (Time)
5 Rounds
12 Cal Row
9 OH Squats (75,55)
6 Devil Presses (35,20)