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**
Weightlifting
Shoulder Press (Starting at 65%)
5-5-5-5-5+
Shoulder Press
Go up in weight after each set
8 cal bike sprint after each set
Metcon
Metcon (AMRAP – Reps)
Every 2:00 for 6 Rounds
10 Ground to Over Head (95,65)
~~In remaining time~~
Max Bar over Burpees
RX+ weight (115,75)
Your score is based off the number of burpees you get a round