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 70%)
5 Rounds
10 Push Ups
12 Goblet Lunges (50,35)
5 Bench Press
Metcon
Metcon (No Measure)
NOT FOR TIME
6 Rounds
20/16 Cal Row
10 Bar Over Burpees
6 OH Squats (115,75)