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 55%)
8 Minutes
1 Power Snatch
1 Hang Snatch
After each set bump up in weight a little bit
Metcon
Metcon (Time)
For Time
12-10-8-6-4-2
Deadlifts (225,155)
6-12-18-24-30
Cal Row