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
Squat Clean (Start at 60%)
Emom 8 Minutes
Min 1-1 Squat clean
Min 2-2 squat cleans
Min 3-3 squat cleans
Continue this for the remainder of the time
Metcon
Metcon (Time)
3 Rounds for time
10 Toes to bar
15 Thrusters (95,65)
20/16 Cal Row
15 Min Time Cap