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
Back Squat (Using 75%+)
3-3-3-3
Back Squat
Go up in weight as you feel comfortable
Metcon
The Tony (M) (AMRAP – Reps)
14 Minute Amrap
9 Power Snatches (135,95)
27 Air Squats
19 Pull ups
88 Double Unders
33 Burpees
Directly after you go straight into
6 Minutes
Find Max weighted
Clean and Jerk
The Tony (W)
Max Clean and Jerk