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 (5×5@70%, 1 final set of max reps @70%)
Metcon
Metcon (No Measure)
15-10-5
Hang Snatches (95,65)
Box Jumps (24,20)
Bar over Burpee