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 65%)
75 total reps of bench.
Every time you break
200m Row
Metcon
Metcon (No Measure)
NOT FOR TIME
5 Rounds
5 Hang Cleans
6 Front Squats (155,105)
10 Pull ups