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
Hang Snatch (Using your 60% or a weight that is lighter)
EMOM for 8 minutes
2 Hang Snatches (reset every time)
Remaining time
Strict Pull ups
The Snatches are working form more then speed so make each one technincally sound
Metcon
Metcon (Time)
5 Rounds
15 Wallballs (20,14)
12 Alt. DB Snatches (50,35)
9 Burpees