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
100 Reps @60%
Every time you break
8 Cal Row
Metcon
Metcon (No Measure)
15-12-9-6-3
Toes to Bar
10-8-6-4-2
Squat Snatches
~Men~
95,115,125,135,155
~Women~
65,75,85,95,105