Adelphos Athletics – CrossFit

Warm-up

Metcon (No Measure)

3:00 Machine of choice (increase intensity every 1:00)

– into –

3 sets

30 seconds Jump Rope

50m Run (25 down and Back)

5 Slam Balls (Wallballs)

3 Up Downs

Metcon

Metcon (Time)

Part A

5 rounds

15/12 Bike Calories

3 Power Snatch 155/105

– Rest equal to the time to complete 5 rounds in Part A-

Part B

5 rounds

15/12 Bike Calories

3 Power Clean and Jerk 205/135