Adelphos Athletics – CrossFit
Warm-up
Warm Up 4 (No Measure)
3 Rounds not for time
15 banded face pulls
5 Burpees
10 Lunges
10 Sit Ups
10 Push Ups
10 Hollow Rocks
Weightlifting
Bench Press (4×4@80%, 2×10@55%)
Metcon
Metcon (Time)
21-15-9
Power Snatches (75,55)
Box Jump (24,20)