Adelphos Athletics – CrossFit

Warm Up (No Measure)

8:00 AMRAP

:45 sec Air Bike

4 Up-Downs over bar

5 Clean Deadlifts

5 Power Cleans (building)

5 Cat/Cows

Metcon (Time)

3 sets

3:00 AMRAP

5 Power Cleans (155/105)

10 Bar Facing Burpees

Max Calorie Air Bike

-rest 2:00 between sets-

-after final 2:00 rest-

For Time:

15 Power Cleans (155/105)

30 Bar Facing Burpees

40/32 Calorie Air Bike

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)