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 (6×4@70%)
10 Heavy weighted Russian twists after each set
Metcon
Metcon (No Measure)
NOT FOR TIME
12 Rounds
1 Power Clean (225,155)
2 Strict Pull ups
4 HSPUs