CrossFit Adelphos – 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

Skill Work

Metcon (No Measure)

5 Rounds

10 Single arm DB Bench Press

1 Minute max Bicycles

1 Minute rest
You will do the heaviest weight you can while still trying to complete the 10 reps without resting

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

8 Hang Cleans (95,65)

8 Box Overs

8 Burpees