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
6×3@70%
1xMax Reps
Metcon
Metcon (No Measure)
NOT FOR TIME
4 Rounds
3 Squat Cleans (80% of your 1RM)
10 Bar over Burpees
8 Pull Ups