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 75%)
5 Rounds
3 Bench Press
40 Double Unders
Metcon
Metcon (No Measure)
NOT FOR TIME
5 Rounds
4 HSPUs
8 DB Cleans (50,35)
12 Box Jumps