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 65%)
5-5-5-5-5
Power Snatches
Work your technique and slowly add a little weight at a time. Not meant to be super heavy today
Metcon
Metcon (Time)
7 Rounds
3 Power Cleans (155,105)
4 Front Squats
5 Toes to Bar
RX+
(185,125)