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)

4 rounds

10 Barbel Curls

10 DB skull Crushers

Metcon

Metcon (Time)

12-9-6

Power Clean (135,95)

Front Squats

••Cash out••

30 Bike Cals