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 (4×7@65%)
DB Curl (Max Weight )
No Swing
No Lean
Full Lock Out at bottom
Full rep at the top
Metcon
Metcon (No Measure)
5 Rounds
Max Hang Cleans (65%)
Max Russian Twist 35,20)
200m Run
~~Cleans based off your 1RM Power Clean