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
Skill Work
Metcon (No Measure)
5 Rounds
10 Single arm DB Bench Press
1 Minute max Bicycles
1 Minute rest
You will do the heaviest weight you can while still trying to complete the 10 reps without resting
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap
8 Hang Cleans (95,65)
8 Box Overs
8 Burpees