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
Snatch
10ish minutes to work which every style of Snatch that you feel like working on. Stay lighter and work the form.
Metcon
Metcon (Time)
For Time
27-24-21-18-15-12-9-6
Cal Bike
8-6-4-2-2-4-6-8
Squat Clean (95,65)