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

Weightlifting

Bench Press (4×7@65%)

DB Curl (Max Weight )

No Swing

No Lean

Full Lock Out at bottom

Full rep at the top

Metcon

Metcon (No Measure)

5 Rounds

Max Hang Cleans (65%)

Max Russian Twist 35,20)

200m Run

~~Cleans based off your 1RM Power Clean