Adelphos Athletics – CrossFit
Warm-up
Warm Up 2 (No Measure)
40 AIRDYNE REVS
40 SINGLE UNDERS
20 BANDED HIGH PULLS
20 PVC ROLL OVERS
20 PAUSE SQUATS -2 SECS
20 HOLLOW ROCKS
**2 ROUNDS**
ATHLETE CHOICE
Saturday (No Measure)
If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.
Metcon
Metcon (Time)
For Time
9-8-7
Power Snatches (75,55)
OH Squats
-24/20 Cal Bike-
6-5-4
Power Snatches
OH Squats
-24/20 Cal Bike
3-2-1
Power Snatches
OH Squats
RX+
115,75 Snatches & OHS
30/24 Cal Bike