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

100 Reps @60%

Every time you break

8 Cal Row

Metcon

Metcon (No Measure)

15-12-9-6-3

Toes to Bar

10-8-6-4-2

Squat Snatches

~Men~

95,115,125,135,155

~Women~

65,75,85,95,105