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 (Go for a max weight for today)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minutes
20 Double Unders
10 Power Snatches (115,75)
20 Double Unders
10 Bar over Burpees