Adelphos Athletics – CrossFit

Warm Up (No Measure)

5 Rounds of Rowling

Penalty is Burpees over Rower (Max penalty reps=5)

-then-

4 rounds

5 Muscle Cleans (increasing weight each round)

10 Box Step ups

10 Kipping Swings

Metcon (Time)

20 Rounds

2 Power Cleans

3 Box Jumps (24/20)

4 Pull Ups

RX

95/65

RX+

135/95

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

()