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 (Using your 60%)
7 Rounds
5 Bench Press
15 Dubs w/beaded rope
Metcon
Metcon (No Measure)
5 Rounds
150m Row
10 V Ups
8 Front Squats (115,75)
Row time stays under 1:40 for men and 1:55 for women