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
You have 15 Minutes working up in weight starting at 115,75 going by 5 reps to find a heavy 5 rep max for the day.
Metcon
Metcon (Time)
With a partner break it up however you want
200 Slam Balls
150 Sit ups
100 Push Press (95,65)